Photo by Aaron W. 

Current Training Cycle Template

Dates: M 2/7/20 – S 3/29/20 (6 weeks)

Objectives: To move some heavy weights some days, and some light weights fast on other days, leading up to a max effort testing day on the powerlifts—Back Squat, Bench Press, and Deadlift. While this cycle will have a somewhat narrower focus in preparing to move the most weight possible on those particular lifts, we’ll continue to program a blend of moderate and higher intensity GPP work alongside lower intensity mixed modal aerobic pieces. The testing day for this cycle will be Sunday, March 29!

Monday: Heavy Squat + Repetition Squat + Metcon

Week 1: Heavy 5 @20X1 + 80% x 9-12×2
Week 2: Heavy 3 @20X1 + 75% x 9-12×2
Week 3: Heavy 1 @20X1 + 70% x 9-12×2
Week 4: Heavy 5 @20X1 (5-10lbs heavier than week 1) + 80% x 9-12×2
Week 5: Heavy 3 @20X1 (5-10lbs heavier than week 1) + 75% x 9-12×2
Week 6: Heavy 1 @20X1 (5-10lbs heavier than week 1) + 70% x 9-12×2

The heavy set should not be a max effort attempt, but something heavy for the day that you feel confident making. The repetition set percentages are based on what you lifted today. They should be hard effort sets—with no misses and no slop—taken to within a rep or two of failure.

Tuesday: Dynamic Deadlift (Speed Deadlift with Bands) + MMA

Percentage recommendations are based off of a recent 1RM. These should be LIGHT and FAST on the way up. Note the tempo includes a 2 second decent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension there before exploding up. In each of these linked videos you’ll see examples of moving through perfect positions with amazing speed:

Conventional Set Up (band under feet and just outside hands)

Sumo Set Up (band under feet and in between hands)

Week 1: 45% x 3 x 10 @21X1
Week 2: 50% x 3 x 10 @21X1
Week 3: 55% x 3 x 10 @21X1
Week 4: 60% x 3 x 10 @21X1
Week 5: 65% x 2 x 10 @21X1
Week 6: 70% x 2 x 10 @21X1

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Wednesday: Heavy Bench Press + Repetition Press + Metcon

Week 1: Heavy 5 @20X1 + 80% x 9-12 x 2
Week 2: Heavy 3 @20X1 + 75% x 9-12 x 2
Week 3: Heavy 1 @20X1 + 70% x 9-12 x 2
Week 4: Heavy 5 @20X1 (5-10lbs heavier than week 1) + 80% x 9-12 x 2
Week 5: Heavy 3 @20X1 (5-10lbs heavier than week 1) + 75% x 9-12 x 2
Week 6: Heavy 1 @20X1 (5-10lbs heavier than week 1) + 70% x 9-12 x 2

The heavy set should not be a max effort attempt, but something heavy for the day that you feel confident making. The repetition set percentages are based on what you lifted today. They should be hard effort sets—with no misses and no slop—taken to within a rep or two of failure.

Thursday: Dynamic Back Squat (Speed Box Squats) + MMA

Week 1: 45% x 3 x 10 @21X1
Week 2: 50% x 3 x 10 @21X1
Week 3: 55% x 3 x 10 @21X1
Week 4: 60% x 3 x 10 @21X1
Week 5: 65% x 2 x 10 @21X1
Week 6: 70% x 2 x 10 @21X1

Percentage recommendations are based off of a recent 1RM. Alternately add 5% and take that number from the recent 5x3s. These should be LIGHT and FAST on the way up.Note the tempo includes a 2 second decent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Friday: Heavy Deadlift + Repetition Barbell Row + Metcon

Week 1: Heavy 5 @21X1 + 2 x 9-12 BB Rows
Week 2: Heavy 3 @21X1 + 2 x 9-12 BB Rows
Week 3: Heavy 1 @21X1+ 2 x 9-12 BB Rows
Week 4: Heavy 5 @21X1 (5-10lbs heavier than week 1) + 2 x 9-12 Barbell Rows
Week 5: Heavy 3 @21X1 (5-10lbs heavier than week 1) + 2 x 9-12 Barbell Rows
Week 6: 3 x 1 @21X1 (submax singles, use same load as last week’s triples) + 2 x 9-12 Barbell Rows

The heavy set should not be a max effort attempt, but something heavy for the day that you feel confident making. The Repetition Barbell Rows should be hard effort sets with no slop, taken to within a rep or two of failure. As a ballpark guide, you might use about 40-50% of your heavy 5 Deadlift weight and increase load and/or reps week to week, but prioritize good movement over load.

Glen Pendlay explains the Pendlay Row (Notice that the barbell starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!)

Barbell Row Demo (If lack of flexibility, most likely in the hamstrings, prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation.)

Saturday: Partner/Interval Workout

High/medium intensity.

Sunday: Power Clean/Snatch + Dynamic Press (Plyo Push-Up or paused speed DB bench) + MMA

Olympic Power Variant

Week 1: Power Clean Variant
Week 2: Power Snatch Variant
Week 3: Power Clean Variant
Week 4: Power Snatch Variant
Week 5: Power Clean Variant
Week 6: Power Snatch Variant

Speed Dumbbell Floor Press

Week 1: 10 x 2 @21X1
Week 2: 10 x 3 @21X1
Week 3: 10 x 4 @21X1
Week 4: 10 x 2 @21X1
Week 5: 10 x 3 @21X1
Week 6: 10×4 @21X1

These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 20 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5 x 3s. Note the tempo includes a 2 second decent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.

Dumbbell Speed Floor Press  (Note the control down and speed up.)

Mark Bell Speed Floor Press (Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed.)

Photo by Aaron W. 

Upcoming Training Cycle Template

Dates: M 1/6/20 – S 2/16/20 (6 weeks)

Objectives: To take advantage of all the movement quality improvements via time under tension and light loading in the previous cycle and begin moving some heavier weights using supersets and tempo with a hypertrophy (muscle building) focus. We’ll employ strength supersets done at a slightly faster tempo, and progressions in sets/reps allowing for a progressive build in load throughout the cycle. This cycle will dovetail into a peaking phase in the following cycle, which will culminate in a Powerlifting Total (3 attempts at a 1-rep max in the Back Squat, Bench Press, Deadlift). Conditioning will again be a mix of short, medium, and longer pieces throughout the week. Olympic lifting will also appear in metcons in addition to the dedicated day each week, and carries and single leg movements will be incorporated to build/maintain the structural support necessary to move bigger weights.

Monday: Olympic Lift  + Lower Intensity Metcon (include Single-Leg Hinge)

EMOMs and Complexes, alternating exposures of power cleans and power snatches

Weeks 1, 3, 5: Power Snatch
Weeks 2, 4, 6: Power Clean

Tuesday: Superset Close-Grip Bench Press / Segmented Deadlift Superset + Medium Intensity Metcon

A1) Close-Grip Bench

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom, but the turnaround should be controlled with little to no “bounce.”

A2) Segmented Deadlift

Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 5
Weeks 5-6: 5 x 3

Tempo for these is @3131, read as:  1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor.

Wednesday: Back Squat / 3-Point Dumbbell Row Superset+ High Intensity Metcon

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” in the Bench or torso movement in the Rows.

Thursday: Varied Carries + Lower Intensity Metcon (include Single-Leg Squat)

Week 1: Double Kettlebell Front Rack
Week 2: 1-Arm Farmer
Week 3: Crossbody (Farmer + Overhead)
Week 4: 2-Arm Farmer
Week 5: Mixed (Farmer + Front Rack)
Week 6: Mixed (Front Rack + Overhead)

Friday: Half-Kneeling Filly Press + Deadlift Superset + Medium Intensity Metcon

A1) Half-Kneeling Filly Press

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” The isometric side does not have to increase week to week, but choose a challenging load.

A2) Deadlift

Weeks 1-2: 3 x 8 @ 3111
Weeks 3-4: 3 x 5 @3111
Weeks 5-6: 5 x 3 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go.

Saturday: Partner/Interval Metcon

High/Medium Intensity

Sunday: Front Squat + Chin-Up Superset + Medium Intensity Metcon

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” For the Chins, add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

_____________________

Current Training Cycle Template

Training Cycle Dates: M 12/23/19 – S 1/5/20

Objectives: A short, 2-week cycle to bridge the gap between the previous cycle through the busy holiday season to the upcoming 6-week training cycle. Expect to see varied exposures to movements you’re familiar with, some novel conditioning workouts, and a benchmark test or two thrown into the mix. Use this less-linear format as an opportunity to experiment a bit with training more by how you feel on a given day, and less based on what you think you “should” do compared to the previous week.

Current Training Cycle Template

Training Cycle Dates: M 11/11/19 – S 12/22/19 (6 weeks)

Goals: This 6-week cycle will have a focus on accumulating muscle endurance, increasing motor control, and improving movement proficiency by using controlled tempo work with lighter weights at relatively higher volume. Expect to see lots of bodybuilding style strength supersets, longer aerobic pieces, and dedicated skill-strength work. Olympic lifting exposures will have a primary focus on variations that build strength endurance and will be mixed into the aerobic work we’re doing.

A note on tempo: To keep things simple, the prescribed tempo for the strength work (with the exception of Dips) this cycle is “@ 4121.” This should be read as:

4 seconds down/eccentric
1 second hold
2 seconds up/concentric
1 second hold

Take advantage of the time under tension that a slow tempo like this creates in order to get stronger and increase muscle endurance through good range of motion and positions.

Monday: Vertical Push/ Squat Superset + Metcon

A1) Seated Arnold Press

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x1 2-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Back Squat

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Modify to Goblet Squats as needed. Rest :30 between movements, 1:00 between sets.

Tuesday: Mixed Modal Aerobic Interval Training

The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each set to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.

Wednesday: Horizontal Push/Horizontal Pull Superset + Metcon

A1) Dumbbell Bench Press

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Pronated Grip Ring Row

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Change the angle of the body to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between movements, 1:00 between sets.

Thursday: Skill Work + Mixed Modal Steady State Aerobic Training

The gymnastics skill work will alternate between Kipping Pull-Ups and Toes-to-Bars. The intent on the conditioning is to stay out of the “pain cave” and work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Weeks
1, 3, 5: Toes-to-Bars
2, 4, 6: Pull-Ups

Friday: Decline Push/ Hinge Superset + Metcon

A1) Matador Dip, Box Dip, or Leg Assisted Box Dip

Weeks
1-2: 2 x 14-16 @ “Slower Down-Faster Up”
3-4: 3 x 12-15 @ “Slower Down-Faster Up”
5-6: 3 x 8-10 @ “Slower Down-Faster Up”

A2) Romanian Deadlift

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3×12-15 @4121
5-6: 3 x 8-10 @ 4121

A “4121” tempo is NO JOKE for Dips, even at just bodyweight. Use band assistance as appropriate or scale to a box version to complete the sets unbroken. Rest :30 between movements, 1:00 between sets.

Saturday: Partner Workout!

Generally written in “I go, You go” format, this creates a fun way to incorporate some medium intensity interval style work into our training.

Sunday: Vertical Pulling/Transverse (Rotational) Plane Superset + Metcon

A1) Dumbbell Lat Pullover

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

A2) Landmine Rotations

Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121

Rest :30 between movements, 1:00 between sets.

Current Training Cycle Template

Training Cycle Dates: M 10/14/19 – S 11/10/19 (4 weeks)

Goals: This 4-week cycle will run us through the 2019 Crossfit Open Redux! Open workouts will be the group class for Saturdays. Understanding the fact that we won’t know what movements will be programmed until Thursday evenings, we’ll aim to be on fresh legs and ready for anything (just about) on Saturdays. Olympic lifting will show up Tuesdays and/or Thursdays and/or Sundays, depending again on what the Open Workouts are. The general template will look as follows:

Monday

Heavy Squat or Hinge Variant + Medium Intensity Metcon

Tuesday

Skill Work + High Intensity Metcon

Wednesday

Heavy Press Variant + Low Intensity Aerobic Metcon

Thursday

Medium Intensity Aerobic Intervals

Friday

Unilateral Lower/Upper Body Strength Work + Stability Work + Cyclical Cardio Work

Saturday

Open Workout!

Sunday

Skill Work + Recovery Day

Current Training Cycle Template

Training Cycle Dates: M 8/2/19 – S 10/13/19 (6 weeks)

Goals: This cycle will run a similar template to the one we just finished. For conditioning, expect to see regular aerobic work in both steady state and interval formats as well as higher intensity short and medium length mixed-modal pieces. Strength training will again employ unilateral work and Carries alongside Squats, Presses, Deadlifts, and Olympic lifts. Each week will include some dedicated class time to practice a higher skill gymnastics movements.

Tempo training numbers can be confusing, but it doesn’t have to be. Here’s a simple explanation of what those numbers mean when you see a tempo prescribed to a movement. Read this comprehensive article on tempo training for further explanation.

• First number = Time on the eccentric/lowering phase >
• Second number = Time at finish or end of the movement >
• Third number = Time on the concentric/ascending phase >
• Fourth number = Time at the start or beginning of the movement.

So when you see something like this:

Front Squat:
3 x 6-8 @ 4211

You read it as:

3 sets of 6-8 reps of Front Squats, where each rep is lowered for 4 seconds, held at the bottom for 2 seconds, lifted in 1 second, and held at the top for a second.

Monday: Lower Body Unilateral Hinge / Push Press Superset + Sumo Deadlift

Weeks 1-3

A1) Contralateral Single Leg Single Arm Romanian Deadlift:
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1.

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over 6 weeks.

B) Sumo Deadlift:
3 x 6-8  @ 4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over 6 weeks.

Weeks 4-6

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlifts:
3 x 6-8 @ 4111 

Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

Still able to use the prescribed tempo and to build in load over the next 3 weeks.

B) Sumo Deadlift:
3 x 3-5 @ 4111

Still able to use the prescribed tempo and to build in load over the next 3 weeks.

Tuesday: Snatch + Aerobic Recovery Metcon

Weeks 1-6: Varied exposures

Aerobic Recovery Metcons: If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace.

Wednesday: Carry + Metcon

Weeks 1-3

Single-Arm Farmer Carry:
5-7 Sets x 10 Seconds

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10 seconds without putting down and progress week to week from there with the goal of building in weight each week.

Weeks 4-6

Farmer Carry:
5-7 Sets x 10 Seconds

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10 seconds without putting down and progress week to week from there with the goal of building in weight each week.

Thursday: Power Clean + Metcon

Weeks 1-6: Varied exposures

Friday: Front Squat + Aerobic Interval Metcon

Weeks 1-2: 3 x 6-8 @ 4211
Weeks 3-4: 3 x 3-5 @ 4211
Week 5: Heavy 3 @ 40X1 (no pause at the bottom)
Week 6: 1-1-1 @ 20X1 (no pause at the bottom)

Aerobic Intervals: Not high intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!

Saturday: Monster Metcon

Partner workouts!

Sunday: Strict Upper Body Pulling + Metcon

Weeks 1-3: Pull Up “Cluster” Sets (4 x 5/3/2)

Rest :20-:30 between sets and 2:00 between “clusters.” Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at least 6+ quality reps.

Weeks 4-6: Done as “Rest-Pause” Sets

Week 4: 40 reps
Week 5: 45 reps
Week 6: 50 reps

Using the same load or level of difficulty as in Week 3, perform the prescribed reps as quickly and in as few sets as possible. Generally this involves doing multiple challenging but submaximal effort sets. The key is to push just shy of muscular failure and not beyond it.

Photo by Robert C.

Current Training Cycle Template

Training Cycle Dates: M 7/22/19 – S 9/1/19 (6 weeks)

Goals: Building from the previous cycle and continuing with regular aerobic work, we’ll be adding a day of aerobic interval training to the mix. Continuing with unilateral work, we’ll have a dedicated single-limb lower body day and a carry day, which will both progress through repeated exposures of the same movement over a few weeks. Deadlifts, Squats, Olympic lifting, strict upper body work, and of course metcons of varying time and modal domains will also be part of the cycle. Plus, we’re bringing back opportunities to develop/refine higher skill movements during warm ups and dedicated skill sessions…Get stoked!

Monday: Lower Body Unilateral + Squat

Weeks 1-3

Barbell Front Rack Step-Ups:
3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.

Back Squat:
Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Ho by feel each week and leave 1-2 reps in the tank.

Weeks 4-6

Rear Foot Elevated Dumbbell Split Squats:
3 x 8e

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.

Front Squat:
Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel each week and leave 1-2 reps in the tank.

Tuesday: Power Clean + Aerobic Interval Metcon

Weeks 1-6: Varied exposures

Not high-intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!

Wednesday: Carry + Metcon

Weeks 1-3

Farmer Carry:
30 seconds x 1-2 sets

Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to your bodyweight or above. The “gold standard” is 2x bodyweight for 30 seconds.

Weeks 4-6

Single-Arm Farmer Carry:
30 seconds x 1-2 sets

Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to half your bodyweight or above. The “gold standard” is body weight for 30 seconds.

Thursday: Snatch + Metcon

Weeks 1-6: Varied exposures

Friday: Deadlift + Aerobic Metcon

Weeks 1-2: 3 x 8

Weeks 3-4: 3 x 5

Week 5: Heavy 2, 90% (of today’s double) x 2

Week 6: Heavy 1

Use a “faster up-slower down” tempo for weeks 1-5.

Saturday: Monster Metcons

Partner workouts!

Sunday: Upper Body Strict Pressing and Pulling + Metcon

Weeks 1-3

Seated Dumbbell Press + Strict Pull-Ups Superset:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Use band assist, partner assist, or add weight to the Pull-Ups as needed.

Weeks 4-6

Superset Dumbbell Bench Press + Ring Rows:
3 x 8-10

Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Change the angle of the body, slow down the negative, and/or add a weight vest to make the Ring Rows more challenging.

Current Training Cycle Template

Training Cycle Dates: M 6/3/19 – S 7/14/19 (6 weeks)

Goals: Building off a solid base of low-end strength, we’ll be incorporating regular “For Quality” work in the form of bodybuilding-style assistance exercises aimed at balance and hypertrophy and aerobic recovery metcons aimed at—you guessed it—better recovery and improved aerobic capacity.

Monday

Bench Press + Metcon/Assistance Work

Weeks 1-2: 4 x 8
Weeks 3-4: 4 x1 2
Weeks 5-6: 3 x 15

Tuesday

Snatch

Weeks 1-6: Varied exposures

Back Squat

Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12

Single-Leg Assistance Work

Weeks 1-6: Varied exposures

Wednesday

Pull-Ups + Aerobic Recovery Metcon

Choose the one you need the most…

Strength Work: 8-10 sets of 3-6 Chest-to-Bar Pull-Ups (assisted as needed)

Or,

Skill Work: Practice Kipping, Butterfly, or Chest-to-Bar Pull-Ups for 15 minutes (perfect practice makes perfect!)

Thursday

Clean & Jerk + Metcon/Assistance Work

Varied exposures

Friday

Deadlift + Metcon/Assistance Work

Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12

Saturday

Partner/Interval Metcon

Saturday Funday!

Sunday

Unilateral Strength Work + Metcon

Varied movements and exposures

CURRENT TRAINING CYCLE TEMPLATE

Training Cycle Dates: M 5/20/19 – S 6/2/19

Goals: The next 2 weeks, from today through June 2nd, will be a “floater” period aimed at bridging the gap between yesterday’s CrossFit Total and Memorial Day’s “Murph.” A 6-week cycle will start on June 3rd.

 

Current Training Cycle Template

Training Cycle Dates: M 3/25/19 – S 5/19/19

Goals: Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus in particular on 3 classic barbell lifts—the Squat, the Press, and the Deadlift—which we’ll test in group class after the 8 weeks with a Crossfit Total! Of course, you can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout. This mesocycle will return to our more traditional “work week” format microcycle, with consistent exposures to the strength movements on consistent days of the week (as outlined below). Saturdays will continue the tradition of partner workouts, and new for Sundays this cycle, Benchmark/Hero workouts will be programmed. Get stoked and yoked!

The Death of the Rest Day means that you get to decide which days you’ll take off according to A) what works best for your goals and B) what works best for your schedule. Because there will be no scheduled rest days, volume and intensity will fluctuate throughout the week. While we love you and want to see you frequently, we still recommend having a day or two each week where you’re not training hard and heavy.

Monday

Deadlift

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance
Week 1: 3 x 5 (Conventional)
Week 2: 3 x 5 (Halting—below knee)
Week 3: 3 x 5 (2” deficit)
Week 4: 3 x 5 (Conventional)
Week 5: 3 x 5 (Halting—below knee)
Week 6: 3 x 5 (2” deficit)
Week 7: 3 x 3 (Weakest point)
Week 8: 3 x 1 (Weakest point)

Tuesday

Snatch

Week 1: 3 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 2: 2 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 3: Pull + Hang Power Snatch + Hang Snatch (Every 2:00 x 6)
Week 4: Hang Snatch (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Snatch (Every 2:00 x 6)
Week 6: Low Hang Snatch (Every 2:00 x 6)
Week 7: Paused (1” off floor) Snatch (Every 2:00 x 6)
Week 8: Snatch 1-1-1-1-1 (Work up to a max)

Wednesday

Press + Carry/Hold Superset

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance 
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (Ones set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (90% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Carry/Hold

Varied exposures of Farmer, Waiter, Rack, Bear Hug Carries and Holds for both Fitness and Performance.

Thursday

Back Squat

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 3 x 1 (80-85% of last week)

Sets across each week.

Performance
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (One set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (80-85% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Friday

Clean (and Jerk)

Week 1: Power Clean + Hang Clean + 3 Front Squats + Jerk (Every 3:00 x 5)
Week 2: Power Clean + Hang Clean + 2 Front Squats + Jerk (Every 3:00 x 5)
Week 3: Power Clean + Hang Clean + 1 Front Squat + Jerk (Every 3:00 x 5)
Week 4: Clean and Jerk (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Clean + Mid Hang Clean + Knee Hang Clean + 3 Jerks (Every 3:00 x 5)
Week 6: Hip Clean + Mid Hang Clean + Knee Hang Clean + 2 Jerks (Every 3:00 x 5)
Week 7: Hip Clean + Mid Hang Clean + Knee Hang Clean + Jerk (Every 3:00 x 5)
Week 8: Clean and Jerk 1-1-1-1-1 (Work up to a max)

Saturday

Wild and Crazy Partner Metcon

Partner and team workouts are a fun way to get the most out of interval training in an “I go, you go” format.

Sunday

Benchmark/Hero Workout

Crossfit Benchmarks, Hero workouts, and perennial CFSBK favorites.