Week 11/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 30th 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:

12 minute AMRAP:

15 DB Push Press

250 Meter Row

Notes: A Repeat workout, compare scores to Sept 6th

L1: 15/10

L2: 25/20

Rx: 35/25

Tuesday October 31st 2017

Happy Halloween!!!!

“Jigsaw”

Chose between:

Workout 1:

50 Wall Ball Buy in

13 Rounds:

6 Hang Power Cleans

6 Thrusters

6 Bar Facing Burpees

50 Wall Ball Buy out

Notes:

L1: 15/10 DB’s, 10/8

L2: 55/35, 14/10

Rx: 75/55, 20/14

Rx+: 95/65

Workout 2:

30 Burpee bar touch buy in

21-15-9

Squat Clean Thrusters

Cal Row

30 Burpee bar touch buy out

Notes: 30 minute time cap

L1: 15/10

L2: 75/55

Rx:115/75

Rx+: 155/105

Accessories: 100 Abmat or GHD Sit-Ups

Wednesday November 1st  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:

21-15-9

KB Swings

Handstand Push-Ups

Overhead Squats

Notes: 12 minute time cap

L1:  12/8kg, 45/35 OR FRONT SQUATS, Push-Ups

L2: 16/12kg, 75/55, Pike Push Ups

Rx: 24/16kg, 115/75

Rx+: 32/24kg, 135/95, Strict

Thursday November 2nd 2017

Conditioning:

Row 1,000 Meters

Then

60 Burpees

50 DB Hang Power Cleans

40 Chest to Bar

30 DB alt Snatches

20 DB Jerks

Then-

Row 1,000 Meters

Notes: 30 minute time cap

L1: 15/10, Ring Rows

L2: 25/20, Banded Pull-ups

Rx: 40/25

Rx+: 50/35

Accessories:

Heavier than last week

Standing See Saw Press 4X20 AHAP

Alternate with

DB Row 4X8 a side AHAP

Friday November 3rd 2017

Strength:

Every 5 minutes for 30 minutes, building:

3 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:

4 Rounds:

10 Deadlifts

400 meter run

Notes: 12 minute time cap

L1: 75/55

L2: 135/95

Rx: 225/155

Rx+: 275/185

Saturday November 4th 2017  

Strength:

Every 90 seconds for 15 minutes 3 Split Jerks, building

Conditioning:

Teams of Two, divide up reps anyhow

50 Partner Wall Balls

50 Toes to Bar, one partner hanging

50 Overhead Squats while your partner holds the Front Rack

50 Calories on the Rower while your partner holds plank

50 Partner Wall Balls

Notes: L1: 10/8, v-ups, front squats 45/35

L2: 14/10, knee raises, 75/55

Rx: 20/14, 95/65

Rx+: 135/95

Sunday November 5th 2017

Conditioning:

5 rounds for time of:

20 Burpees

30 Abmat sit-ups

400 meter run

30 Air Squats

20 Double Unders

Notes: 50 minute time cap

L1 Athletes cut reps in half, single unders

L2: Double Under attempts

Click here for Programming from the Week of October 23rd, 2017