LAST FOUR WEEKS OF THIS CYCLE! Week 9/Cycle 3 2017-2018 season. This is our final off season cycle of the CrossFit Season. The purpose of the off season cycles has been to work on skills, and overall strength in preparation for our pre season and open season training. During this cycle we will be working on long barbell cycles, and doing our first squat cycle of the season- the “Hatch Squat Cycle” The weekly schedule will go as follows:
Mondays: Hatch Squat Day 1
Tuesdays: Gymnastics Strength/Accessory work
Wednesdays: Hatch Squat Day 2
Thursdays: Long Conditioning/Accessory work
Fridays: Barbell Complex Work
Saturdays: Pressing Strength/Partner Workout
Sundays: Long Conditioning
Scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.
Monday October 16th 2017
Strength:
27 minutes:
Back Squat, Every 3 minutes, on the minute:
1X5@60%, 1x3@70%, 1X2@80%, 1X2@90%, 1X1@95%
At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00
1X5@60%, 3X5@65%
Conditioning:
“Elm Street”
3 Rounds:
10 Hang Power Snatches
10 Lateral Burpees over the Bar
50 Double Unders
L1: 45/35lbs 150 singles
L2: 75/55lbs
RX:115/75lbs
RX+155/105lbs
Tuesday October 17th 2017
Gymnastics Strength:
EMOM 14:
Odd: 8/6 Strict Handstand Push-Ups
Even: 8/6 Strict Chest to Bar Pull-Ups
Notes: Same as last week, challenge yourself to add a rep if you completed this last week
L1: Push-Ups, or seated DB Strict Press, Ring Rows
L2: Piked, Banded (use as many bands as you need to touch your chest)
Rx+: Wall Facing! A Coach Chelsea Favorite! Or Deficit 4/2”, add reps as needed
Conditioning:
5 Rounds for time:
1 Rope Climbs
10 Alt Pistols
100 Meter Run
Notes: Time Cap: 12 minute
L1: 5 Ring Rows, or supine pull to standing, 10 Air Squats
L2: Climb as high as possible, scaled pistols
Rx+: Legless
Accessory:
2, 4 minute rounds:
Tabata Hollow Hold
Tabata Arch Hold
Wednesday October 18th 2017
Strength:
30 minutes
Back Squat, Every 3 minutes, on the minute:
2X5@65%, 3X5@70%
At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00
4X5@60%
Conditioning:
4 Rounds for time:
50 Foot Broad Jump
20 Grasshoppers l/r=1
10 Deadlifts
Notes:
L1: Kb Suitcase DL or 75/55
L2:135/95
Rx: 225/155
Rx+: 275/185
Thursday October 19th 2017
Conditioning:
5 rounds for time of:
40 Double Unders
30 Cal Row
20 Push Press
10 Sumo Deadlift High Pulls
Notes: 30 minute time cap
L1: 30, Tuck Ups
L2: 50/30, Knee Raises
Rx: 70/50
Rx+: 90/70
Accessories:
Try to go heavier than last week
Standing See Saw Press 4X20 AHAP
Alternate with
DB Row 4X8 a side AHAP
Friday October 20th 2017
Strength:
Every 5 minutes for 30 minutes, building:
1 Bear Complex
Notes: Our last barbell complex of this cycle- we will build up instead of down for these four weeks. A good goal will be to end at the same weight each week :)
Bear Complex: 1 Power Clean, 1 Front Squat, 1 Jerk, 1 Back Squat, 1 Behind the Neck Jerk
If you feel uncomfortable bringing the bar onto your back or are new you may try
Cub Complex: 1 Power Clean, 2 Front Squats, 2 Jerks
Conditioning:
“Black Lagoon”
8min AMRAP
6 Wall Balls
3 Burpees
Notes:
L1: 10/8
L2: 14/10
RX: 20/14
RX+: 30/20
Saturday October 21st 2017
Strength:
Every 90 seconds for 15 minutes 5 Push Press, building
Conditioning:
Partner Workout
14 Rounds alt:
5 Pull-Ups
10 Box Jump Overs
Run 100 meters
Notes: 25 minute time cap
L1: Ring Rows, 12/8”
L2: banded Pull-Ups, 20/12”
Rx: 24/20”
Rx+: Chest to Bar, 24/20”
Sunday October 22nd 2017
Conditioning:
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Notes: L1: 10/8, Push-Ups, 15/10 DB or Hang Cleans 45/35
L2: 14/10, 105/75
Rx: 20/14, 225/155
Click here for programming from the week of October 9th, 2017
Sitemap | © 2017 Copyright Paradiso Crossfit. All Rights reserved. | Jeremy Billauer