Week 5 of the new cycle! 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” check out a good article on this program here. 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


As always, 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 September 18th 2017



26 minutes:

Back Squat, Every 3 minutes, on the minute:

1X8@65%, 1x6@75%, 1X4@85%, 1X4@90%


At minute 12 switch to Front Squats and follow the same timing starting at minute 14:00

1X5@70%, 1X4@80%, 1X3@85%, 1X3@90%



4 Rounds:

200 Meter Run

10 Toes to Bar

10 Push-Ups

Notes: 12 minute time cut-off

L1: Tuck-Ups, banded or knee push-ups

L2: Banded Pull-Ups, V-Ups or knee raises

Rx+: Strict Handstand Push-Ups


Tuesday September 19th 2017



Spend 10 minutes working on Handstands and Handstand walking


If you are proficient complete:

Conditioning 1:

100 Foot Handstand Walk for time


Conditioning 2:  

100 Burpees for time

Every 2 minutes row 250/200 meters


Notes: Time cap: 20 minutes



4x1:00 KB front rack holds AHAP

1:00 rest between sets


Wednesday September 20th  2017


25 minutes

Back Squat, Every 3 minutes, on the minute:

1X6@65%, 1x6@75%, 2X6@80%


At minute 12 switch to Front Squats and follow the same timing starting at minute 16:00

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



10 minute AMRAP:

24 Walking Lunge Steps  

12 Ring Dips

6 Pull-Ups


Notes:  L1: Bench Dips, Ring Rows

L2: Banded Dips and Pull-Ups

Rx+:Chest to Bar


Thursday September 21st  2017



35 minute AMRAP:

100 Foot Bear Crawl  

200 Meter Run

3 Rope Climbs

40 DB Push Press



L1: Rope Lowers, 15/10

L2: Climb as high as possible, 25/20

Rx: 50/35

Rx+:60/40 Legless



50 med-ball sit-ups

50 back ext


Friday September 22nd  2017


Strength: WOD DEMO

Every 4 minutes for 24 minutes, building:


4 Power Snatches, 4 Hang Snatches (Squat), 4 Overhead Squats




Wall Balls


Double Unders


Notes: 14 minute time cap. Only Rx+ athletes do GHD for today’s workout

L1: 10/8, Abmat, Single Unders

L2: 14/10, Abmat, attempts

Rx: 20/14, Abmat

Rx+: 30/20, GHD


Saturday September 23rd 2017



Every 90 seconds for 15 minutes 3 Push Jerk, BUILDING



Partner Workout

14 Rounds alternating

2 minute rounds of:

25/20 cal row

Max Thrusters


Notes: score is total thrusters for your team

L1: 15/10 DB’s scale to 20/15

L2: 45/35

Rx: 75/55

Rx+: 95/65


Sunday September 24th  2017


15 Rounds for Time:

10 Box Jumps

8 Burpees

6 Deadlifts

4 Power Cleans

200 Meter Run


Notes: 50 minute time cap

L1: 12/8”, 55/35, 15/10 DB’s (hang power cleans)

L2: 20/12”, 95/65

Rx: 135/95

Rx+: 155/105

Click here for programming from the week of September 11th, 2017