Training Cycle Template

Training Cycle Dates: M 12/1 – Su 1/11
Crush Week: M 1/12 – Su 1/18
Back Off/Transition Week: M 1/19 – Su 1/25 

Cycle Goals

• Prepare for the 2015 CrossFit Open
• Lactate threshold work
• Cycling Olympic lifts
• Cycling Kipping Pull Ups and Toes to Bar
• Time Capped Ladders
• SWU: One kipping pull-up/ one Kipping T2B for more practice

Monday: Bench Press + Deadlift + WOD/NFT

Fitness 3×5 Linear Progression Bench, Heavy 5 Deadlift

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. Heavy 5 Deadlift.

Wednesday: Front Squat + WOD/NFT

Fitness 3×3 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. 

Thursday: Power Clean + WOD/NFT

Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent) 

Saturday: Squat + WOD/NFT

Fitness 3×5 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.

Sunday: Power Snatch + WOD/NFT

Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)

Competitions/Events:

CrossFit Hoboken Winter Challenge 7.0: December 6 

Training Cycle Template

Training Cycle Dates: M 9/29 – Su 11/9
Crush Week: M 11/10 – Su 11/16
Back Off/Transition Week: M 11/17 – Su 11/23 

Cycle Biases: Pretty similar to the previous cycle with a few focuses.
– Strict HSPU (over kipping).
– Rx’d Box Jumps will be 2-foot take off.
– Gymnastics assistance work in the form of static holds, global and hip flexion. 
– We’ll also see some Rope Climbs programmed.

Standardized Warm-ups
Will be the same with a few provided to hacks to scale up or work on individual weaknesses.

Monday: 
Performance: Rack Jerk (80-90% range)
Fitness: Push Press (5×3) Linear Progression
+ Conditioning/Assistance Work

Wednesday: 
Performance: Back Squat 5/3/1 (Trying to get advanced Novices to transition into 531)
Fitness: Back Squat 3×5 Linear Progression
+ Conditioning/Assistance Work

Thursday: 
Performance: Clean (80-90% range)
Fitness: Clean (complexes)
+ Conditioning/Assistance Work

Saturday:
Performance: Front Squat (5-5-3-3-2-1)
Fitness: Front Squat 3×3 Linear Progression
+ Conditioning/Assistance Work

Sunday: 
Performance: Snatch (80-90% range)
Fitness: Snatch (complexes)
+ Conditioning/Assistance Work

Competitions/Events:

Fight Gone Bad 2014: October 18 

Training Cycle Template

Training Cycle Dates: M 8/4 – Su 9/14
Crush Week: M 9/15 – Su 9/21
Back Off/Transition Week: M 9/22 – Su 9/28 

Monday: Press Variant (Press/Push Press/Bench Press) + WOD/NFT 

Wednesday: Back Squat + WOD/NFT 

Thursday: Snatch Variant + WOD/NFT 

Saturday: Back Squat + WOD/NFT 

Sunday: Clean and Jerk Variant + WOD/NFT 

This cycle will be slightly less linear than the previous one. It will not include two-lift days, and will include more conditioning and Not-for-Time (NFT) assistance work. Performance will be alternating between a volume day (20 reps) and an intensity day (percentage-based singles) on the squat.

Competitions/Events:

Subway Series | Long Island City: August 3 
Subway Series | CrossFit Queens: August 10
Subway Series | CrossFit Virtuosity: August 17
Subway Series | CrossFit South Brooklyn: August 24

Training Cycle Template

Training Cycle Dates: M 6/9 – Su 7/20
Crush Week: M 7/21 – Su 7/27
Back Off/Transition Week: M 7/28 – Su 8/3 

Monday: Press | WOD

Fitness 3×5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

Tuesday: Rest Day

Wednesday:  Clean and Jerk | Front Squat | Optional DIY Cashout

Fitness
Clean and Jerk: Position focused complexes
Front Squat: 3×5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Clean and Jerk: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Front Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Thursday:  Gymnastics-based WOD (HSPU, Kipping Pull Up, Muscle Ups, Toes to Bar)

Friday: Rest Day

Saturday: Snatch | Back Squat | Optional DIY Cashout

Fitness
Snatch: Position focused complexes
Squat: 3×5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Snatch: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Back Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Sunday: Power Clean and Push Jerk or Deadlift | WOD

Deadlift: 4×2 Linear Progression. Start at 10-20lbs less than your 3×3 weight.
Power Clean and Push Jerk: 80%x2x5 (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)

Competitions/Events:

Hail to the Queen: July 7
Subway Series | Long Island City: August 3
Subway Series | CrossFit Queens: August 10
Subway Series | CrossFit Virtuosity: August 17
Subway Series | CrossFit South Brooklyn: August 24

 

Training Cycle Template

Training Cycle Dates: M 4/14 – Su 5/25
Crush Week: M 5/26 – Su 6/1
Back Off/Transition Week: M 6/2 – Su 6/8

Training Cycle Template

• Monday:  Bench Press + WOD
  Fitness 3×5 LP

  Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

• Tuesday: Rest Day

• Wednesday:  Snatch + Back Squat
  Fitness 
  Snatch: Position focused complexes
  Back Squat 3×5 LP

  Performance
  Snatch: Full lift then back off reps
  Back Squat (High Bar Bias) wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

• Thursday:  WOD gymnastics based

• Friday: Rest Day

• Saturday: Clean & Jerk + FSQ
  Fitness 
  C&J – Position focused complexes
  Front Squat 3×5 LP

  Performance
  C&J – Full lift then back off reps
  Front Squat wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

• Sunday: Deadlift (Fitness) or Power Snatch (Performance) + WOD
  Fitness 
  Deadlift 1×5 LP

  Performance
  Power Snatch 85%x2x5 (use 85% of this week’s best snatch)

*Note* Performance is seeing a bit of a volume shock this cycle…brace yourselves. Avoid taking more than the prescribed rest. 

Competitions/Events

Mayhem In the Meadowlands: Sa 5/3
Brooklyn Half Marathon: Sa 5/17
Memorial Day Muprh: M 5/26
CrossFit North East Regionals: F 5/30 – Su 6/1
Spartan Race: Su 5/31