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

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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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