Week 7/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 2nd 2017

Strength:

30 minutes:

Back Squat, Every 3 minutes, on the minute:

1X5@70%, 1x5@80%, 1X3@85%, 1X2@90%, 1X1@100%

At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00

1X5@65%, 1X4@75%, 1X4@80%, 1X4@85%

Conditioning:

3 Rounds:

30/20 Calories Row

20 KB Swings

Notes: 10 minute cut off

L1: 12/8kg

L2: 16/12kg

Rx: 24/16kg

Rx+: 32/24kg

Tuesday October 3rd 2017

Gymnastics Skill:

10 minutes to work on Bar Muscle Ups

Conditioning 1:

If you are proficient in BMU -

Every minute on the minute for 10 minutes:

30 Double Unders/5/3 BMU

Conditioning 2:  

“Welcome to Haddonfield”

300m Run (to stop sign) Buy In:

30 Box Jump Overs

10 Power Snatch

20 Box Jump Overs

20 Power Snatch

10 Box Jump Overs

30 Power Snatch

300m Run Buy Out:

L1: Hang Power Snatch 45/55

L2: Hang Power Snatch 75/55

RX: 115/75, 24/20 inch box

RX+: 135/95, 24/20 inch box

Accessory:

4 Rounds

1 minute plank

10 Single Leg deadlifts a side with a KB

Wednesday October 4th  2017

Strength:

30 minutes

Back Squat, Every 3 minutes, on the minute:

1X4@70%, 1x4@75%, 1X4@80%, 1X4@85%

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

2X5 @65%, 3X5@70%,

Conditioning:

10 minute AMRAP:

10 Chest to Bar

50 Double Unders

Notes:  

L1: 100 meter run, Ring Rows, singles  

L2: Banded Chest to Bar, attempts

Thursday October 5th 2017

Conditioning:

Dr Jekyll and Mr Hyde

20 EMOM:

Even: 3 Squat Cleans + 1 Jerk

Odd: 200/150m on Rower

Notes: Please do power cleans if you have attended M/W this week.

L1: 75/55lbs

L2: 95/65lbs

RX: 185/135lbs

RX+ 225/155lbs

** I know there is a big jump in weight between RX and RX+ please scale accordingly. Keep the same weight throughout.

Accessories:

3 Rounds Not for Time

30 Dracula Sit Ups (straight legs, arms crossed)im

20 Russian Med Ball Twists (left and right = 1)

15 Flutter Kicks (4 kicks = 1)

10 Weighted Med Ball Sit Ups

Friday October 6th  2017

Strength:

Every 4 minutes for 24 minutes, building:

2 Power Snatches, 2 Hang Snatches (Squat), 2 Overhead Squats

Conditioning: WOD DEMO

For time:

5 rope climbs

75 Double Unders

50 thrusters

75 Double Unders

5 rope climbs

Notes:

L1: Rope Lowers, Single Unders, 15/10

L2: 45/35

Rx: 75/55

Saturday October 7th 2017  

Strength:

Every 90 seconds for 12 minutes 3 Push Press, building

Conditioning:

Partner Workout

14 Rounds alternating

2 minute rounds of:

250 Row

Max Wall Balls

Notes: score is total power cleans for your team

L1: 200 meter row 10/8

L2: 14/10

Rx: 20/14

Rx+: 30/20

Sunday October 8th 2017

“Wolfbane”

Conditioning

5 Rounds:

400 meter Run

25 DB Shoulder to Overhead

15 Deadlifts

10 Burpees

-40 min cap-

L1: DB 20/10lbs, 105/70lbs

L2: 35/20lbs, 155/105

RX: 50/35lbs, 225/155lbs

Click here for Programming from the week of September 25th, 2017