Week 2 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 4th 2017 LABOR DAY/BRING A FRIEND DAY
“Paradiso Labors”
5 Rounds For Time
30 Kettlebell Swings
30 Walking Lunges
400m Run
30 Burpees
30 Goblet Squats
Notes: L1: 12/8kg (russian), Singles
L2: 16/12kg, DU attempts
Rx: 24/16kg
Rx+: 32/24kg
Tuesday September 5th 2017
Conditioning:
16 minute emom:
Odd: 3-5 Strict HSPU’s + 20 Double Unders
Even: 3-5 Bar Muscle Ups
Notes: L1 Single Unders, Seated Strict Press
Rx+ Athletes use a deficit
Accessory:
4 Rounds
10 Batwing Rows alternate with
10 Single Leg RDL’s a side (DB’s)
Wednesday September 6th 2017
Strength:
20 minutes
Back Squat, Every 2 minutes, on the minute:
1X10@60%, 1x8@70%, 1X8@75%, 1X8@80%
At minute 10 switch to Front Squats and follow the same timing starting at minute 12:
1X5 @60%, 1X5@65%, 2X5@70%
Conditioning:
12 minute AMRAP:
15 DB Push Press
250 Meter Row
Notes:
L1: 15/10
L2: 25/20
Rx: 35/25
Rx+:50/35
Thursday September 7th 2017
Conditioning:
For Time:
35 minute AMRAP:
200 Meter Run
4 Rope Climbs
6 Turkish Get-Ups
8 Dumbbell Snatches
Notes:
L1: Rope Lowers, 15/10
L2: Climb as high as possible, 25/20
Rx: 50/35
Rx+:80/55
Accessories:
3 Rounds:
10 Med Ball side tosses (a side) with a partner alt with
20 Med Ball Russian Twists
Friday September 8th 2017
Strength:
WOD DEMO
Every 4 minutes for 24 minutes, building:
3 Deadlifts, 3 Power Cleans, 3 Front Squats, 3 Jerks
Conditioning:
15 minute amrap:
15 Pull-Ups
15 Air Squats
15 Box Jumps
Notes: L1: Ring Rows, 12/8”
L2: banded Pull-Ups, 20/12”
Rx: 24/20”
Rx+: Chest to Bar
Saturday September 9th 2017
Strength:
Every 90 seconds for 15 minutes 3 Strict Press , ACROSS (80% of 1RM)
Conditioning:
Partner Workout:
20 minute amrap:
50 Box Jumps (alternating reps)
75 Toes to Bar (Partner Hangs)
100 Burpees (Partner in Plank)
150 Wall Balls
Notes: L1: 12/8”, V-Ups
L2: 16/12”, Knee Raises
Rx: 20/14”
Sunday September 10th 2017
Conditioning:
6 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
Rest 2 minute
6 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
15 Deadlifts
Rest 2 minutes
8 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
15 Deadlifts
20 KB Swings
Rest 2 minutes
8 minute AMRAP:
Row 20/15 Calories
12 Power Cleans
15 Deadlifts
18 KB Swings
20 Push-Ups
Notes: L1: 8/12kg, 45/35 or DB 15/10
L2: 16/12kg, 65/45
Rx: 75/55,24/16kg
Click here for programming from the week of August 28th 2017
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