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.