Week 6/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” 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 25th 2017


26 minutes:

Back Squat, Every 3 minutes, on the minute:

1X6@70%, 1x6@80%, 1X3@90%, 1X2@95%

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

1X4@75%, 3X4@80%


4 Rounds:

50 Double Unders

15 Chest to Bar Pull-Ups

Notes: 12 minute time cut-off

L1: Single Unders, Ring Rows

L2: DU Attempts, Banded Pull-Ups

Tuesday September 26th 2017

Gymnastics Skill:

10 minutes to work on Muscle Up Transitions and Muscle Ups

Conditioning 1, for those proficient in MU while others work on technique:

EMOM for 10 minutes: 30 seconds max effort MU set 30 second rest

Conditioning 2:  

100 lateral Burpees over a DB for time

Every minute on the minute perform 10 alt DB Snatches

Notes:  L1: 15/10

L2: 25/20

Rx: 50/35

Rx+: 80/55


DB Rows off a bench 4X8 a side AHAP

Wednesday September 27th  2017


25 minutes

Back Squat, Every 3 minutes, on the minute:

1X5@65%, 1x4@75%, 2X4@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:

10 Toes to Bar

20/15 Cal Row


L1: tuck ups

L2: knee raises

Thursday September 28th 2017



For time:

1200 Meter Run

60 DB Thrusters

30 Burpee Box Jump Overs

18 minute cut off

Rest 5 minutes

And then:

Three rounds for time of:

400 Meter Run

20 DB Thrusters

10 Burpee Box Jump Overs

18 minute time cut off

Notes: L1 10/15 12/8”

L2: 25/20 20/12”

Rx: 40/30 24/20”

Rx+: 60/45 24/20”


50 Russian Twists with a MedBall

50 Superman Arch Ups

Friday September 29th  2017


Every 4 minutes for 24 minutes, building:

3 Power Snatches, 3 Hang Snatches (Squat), 3 Overhead Squats


9 minute amrap:

Follow the pattern 1,1,1 then 2,2,2, 3,3,3 etc.

KB Swing

Handstand Push-Up


Notes: L1: 12/8kg, Push-Ups, Ring Rows

L2: 16/12kg, Piked HSPU’s, Banded Pull-Ups

Rx+: Strict, Chest to Bar

Saturday September 30th 2017 VBC MEET!


Every 90 seconds for 15 minutes 3 Strict Press, building


Partner Workout

14 Rounds alternating

2 minute rounds of:

200 Meter Run

Max Power Cleans

Notes: score is total power cleans for your team

L1: 100 meter run 15/10 DB Power Cleans

L2: 75/55

Rx: 95/65

Rx+: 135/95

Sunday October 1st 2017


100 Wall Balls

100 Abmat Sit-Ups

100 Box Jump Overs

100 Double Unders

100 Burpees

Every 4 minutes Run 200 Meters including the 0.

Notes:  L1: 75 Reps of each 10/8, 12/8”, Single Unders

L2: 14/10, 20/12”, DU attempts

Rx: 20/14,  24/20”

Please click here for programming from September 18th, 2017