Week 10/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 23rd 2017

Strength:

30 minutes:

Back Squat, Every 3 minutes, on the minute:

1X5@60%, 1x5@65%, 1X5@70%, 1X5@75%

At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00

1X5@60%, 1X5@65%, 2X5@70%

Conditioning:

“Trick or Treat”

3 Rounds

400m Run

25 Toes to Bar

Tuesday October 24th 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:  

“The Demon Chipper”

2 Rounds

30 Deadlifts

30 Wall Balls

30 Cal Row

30 Bar Facing Burpees

30 Hang Power Cleans

Notes: 20 minute time cap

L1: 10/15lb DB’s, 10/8

L2: 75/55 14/10

Rx: 135/95lbs 20/14 Lbs

Accessory:

100 Abmat or 50 GHD Sit-Ups

Wednesday October 25th 2017

Strength:

30 minutes

Back Squat, Every 3 minutes, on the minute:

1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%

At minute 15 switch to Front Squats and follow the same timing starting at minute 15:00

1X5@60%, 1X5@65%, 2X5@70%

Conditioning:

5 Rounds of:

10 Hang Power Snatches

20 alt Pistols

30 Double Unders

Notes: 12 minute cap

L1: 45/35, KB suitcase deadlifts 16/12kg

L2: 75/55

Rx: 115/75

Rx+: 135/95

Thursday October 26th 2017

“The Monster Squad”

In a team of 3…

Accumulate 300 cal on the Rower (One person on the Rower at all Times)

While also completing the chipper…

120 Power Snatches

60 Bar Muscle Ups or Pull Ups

120 Box Jump Overs

Notes:

L1: DB Snatches, Box Step Ups

L2: 75/55/ 20/18

RX: 95/65lbs, 24/20

RX+: 115/75, 24/20

Accessories:

Heavier than last week

Standing See Saw Press 4X20 AHAP

Alternate with

DB Row 4X8 a side AHAP

Friday October 27th 2017

Strength:

Every 5 minutes for 30 minutes, building:

2 Unbroken Bear Complexes

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:

10 minute amrap:

8 Burpees over a DB (DB Facing)

8 DB Hang Cleans (FULL)

8 Toes to Bar

Notes:

L1: 15/10

L2: 35/25

Rx: 50/35

Rx+: 60/45

Saturday October 28th 2017  

Strength:

Every 90 seconds for 15 minutes 3 Push Jerks, building

Conditioning:

14 Rounds

(alternate rounds)

Chest to Bar

Burpee Box Jump Overs

Run 100 meters

L2: 5 Pull-Ups or Banded Pull-Ups, 5 12/8"

Rx: 6 Chest to Bar, 6 24/20"

Rx+: 8 Chest to Bar, 8 24/20"

Sunday October 29th 2017

Conditioning:

5 rounds for time of:

25 Kettlebell Swings

25 Sit-Ups

25 Arch Ups

25 Knees-To-Elbows

25 Push-Ups

Notes: please do not do GHD sit-ups unless you are doing Rx+

L1: 12/8kg, Abmat, 25 Arch Ups, knee raises

L2: 16/12kg, Abmat, 25 Arch Ups, Knees as high as possible

Rx: 24/16kg, Abmat, 25 Arch Ups

Rx+: 32/24kg GHD/Back Ext

Click here for Programming from the week of October 16th, 2017