Week 8/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 9th 2017



27 minutes:

Back Squat, Every 3 minutes, on the minute:

1X5@65%, 1x5@70%, 1X5@75%, 1X2@80%


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

1X5@60%, 3X5@65%



For Time:

800 Meter Run

50 Burpee Box Jump Overs


Notes: 14 minute cut off

L1: 12/8”

L2: 20/12”

Rx: 24/20”


Tuesday October 10th 2017


Gymnastics Strength:

EMOM 14:

Odd: 8/6 Strict Handstand Push-Ups

Even: 8/6 Strict Chest to Bar Pull-Ups


Notes: 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+: Deficit 4/2”, add reps as needed


Conditioning 2:  


5 Rounds

25 KB Swings

10 Burpees

50 Double Unders

10 Push Press


RX:95/65lbs 24/16kg

RX+ 135/95, 32/24kg



4 Rounds

1 minute plank

10 Single Leg deadlifts a side with a KB


Wednesday October 11th 2017



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







Alt DB Snatch

30 Double Unders after each round of DB Snatch


L1: 20/10

L2: 35/20

RX: 50/35

RX+: 75/50


Thursday October 12th 2017



5 Rounds for time:

400 Meter Run

200 Meter Sandbag Run

20 Toes to Bar


Notes: 35 minute time cap

L1: 30, Tuck Ups

L2: 50/30, Knee Raises

Rx: 70/50

Rx+: 90/70



Standing See Saw Press 4X20 AHAP

Alternate with

DB Row 4X8 a side AHAP


Friday October 13th 2017



Every 4 minutes for 24 minutes, building:


1 Power Snatch, 1 Hang Snatch (Squat), 1 Overhead Squat


Conditioning: WOD DEMO

8 minute AMRAP:

6 Deadlifts

12 Lateral Burpees



L1: 65/45 or Suitcase KB 12/8kg

L2: 135/95

Rx: 225/155

Rx+: 275/185


Saturday October 14th 2017  



Every 90 seconds for 15 minutes 5 Bench Press, building



Partner Workout

14 Rounds alternating:

8 Box Jumps

8 Hang Power Cleans  

8 Wall Balls



L1: 12/8”, 15/10 DB, 10/8

L2: 20/12”, 75/55, 14/10

Rx: 24/20”, 95/65, 20/14

Rx+: 24/20”, 135/95, 20/14


Sunday October 15th 2017



10 Rounds for time:

200 Meter Run

10 Pull-Ups

10 KettleBell Swings

10 Push-Ups

250 Meter Row


Notes: 45 minute cut off.

L1: Ring Rows, 12/8kg, Knee or Banded

L2: Banded, 16/12kg

Rx: 24/16kg

Click here for Programming from the week of October 2nd, 2017