Programming

Monday 10/28** – Sunday 12/15

This 7 week cycle will take us close to the end of the year. Check out the video above for an overview and additional context for this cycle.

Weekly Biases

Monday: Strict Pull-Ups + 2nd segment
Tuesday: Shoulder Press + 2nd segment
Wednesday: Back Squat + 2nd segment
Thursday: Varied
Friday: Floater / Ring Muscle-Up + 2nd segment
Saturday: Varied
Sunday: Floater / Ring Muscle-Up + 2nd segment

Monday: Strict Pull-Ups

We will gradually add volume over 7 weeks. Choose a pull-up variation that makes sense for the given day’s rep and set scheme. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version or the exercise. For example, someone doing bodyweight may perform a combo of weighted and strict pull-ups to get their final reps completed.

Pull-Up Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor Self Assisted
(no bands this cycle!)

Wk1: 5×3
Wk2: 4×5
Wk3: 3×6-8
Wk4: 3×6-8
Wk5: 3×8-10
Wk6: 3×8-10
Wk7: 5:00 Strict Pull-Up AMRAP (no negatives)

Tuesday Shoulder Press & Wednesday Back Squat

Each week perform 3 work sets at the same weight and reps (across). After your final set, determine what you would modify for next week to make it harder. You can perform more reps at the same weight, you could perform more weight at the same reps or if needed more weight and fewer reps. Your final set should be 2-3 reps away from failure or even (on the press, not squat) hitting failure.

Wk1: 3×10-12
Wk2: 3×10-12
Wk3: 3×8-12
Wk4: 3×8-12
Wk5: 3×6-10
Wk6: 3×6-10
Wk7: 5-5-5 (top set)

Friday & Sunday Floater

Friday and Saturday will provide make-up options for the biased exercises we hit that week. If you really made some progress during last cycle’s ring muscle-ups and want to keep the momentum, you can also work your skills and drills during this segment of class.

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Monday 9/2/24 – Sunday 10/27/24

Key Events:

Friday 9/13: Wet Hot American Throwdown
Thursday 9/19: CFSBK’s 17th Birthday!
Saturday 10/19: FIGHT GONE BAD, Brooklyn Edition. Stay tuned for details.

See more on our Events page

BIASES

In this cycle, co-written by Coach Erick and Coach Whit, we’ll see three days with strength training progressions, two days of variance, and two floater strength days. Building off of your strict upper body pulling work in the previous cycle, we’ll develop and challenge our gymnastic skill now with progressions on the rings! And after seeing the Snatch and Clean consistently for the past two cycles, we’ll switch things up and practice Power Clean and Shoulder-to-Overhead variations incorporated together.

We’ve got a bit of everything: squat, pull, hinge, push, move light loads long distances quickly, and strive for virtuosity in body control! Metcons and Assistance work will round things out and provide the CrossFit variance we know and love. Bring your best effort to the next 8 weeks and dial in your recovery (sleep, stress, nutrition, hydration) as best you can in order to keep training hard and having fun!

SCHEDULE

Monday: Back Squat/DB Row Variations
Tuesday: Power Clean + Shoulder-to-Overhead Complexes
Wednesday: Gymnastic Strength (Rings Focus)
Thursday: Floater Strength
Friday: Varied (with a Hinge pattern bias)
Saturday: Varied
Sunday: Floater Strength

PROGRESSIONS

Mondays / Superset: Back Squat and DB Row Variations

WK 1: BSQ 3×10
WK 2: BSQ 3×8
WK 3: BSQ 3×6
WK 4: BSQ 4×4
WKs 5-8: Repeat 1-4

Tuesdays / Power Clean + Shoulder-to-Overhead Complexes

We will start off the cycle with Power Cleans + Push Presses, using light to moderate loads and dialing in technique. Across the 8 weeks, you will see push presses, push jerks, and split jerks. While we will obviously train power and strength here, it’s also a great opportunity to improve our coordination, agility, and accuracy. One good goal is to develop as much consistency as possible in the mechanics of the dip for the shoulder-to-overhead movement, regardless of which variation you’re performing week to week.

Wednesdays / Gymnastic Strength (Rings Focus)

Body control, baby! Building off of the strict pulling strength we developed in the last cycle with Monday’s Chin Up progressions, we’ll practice pushing and pulling on the rings, super-setting with isometric holds. The goal for this day is to increase confidence and improve mechanics on the rings, with progressions and scaling options to make this accessible for every athlete.

Thursdays + Sundays / Floater Strength

You know it, you love it… can you handle it being on a different day than Friday? On our Floater days, athletes will have 3-4 options to incorporate strength work they might otherwise miss. If you’re not sure what to do, ask your Coach. And if you’re currently training 7 days a week… please stop and take a rest day!

Monday 7/8/24 – Sunday 9/1/24

Dates: MONDAY 7/8/24 – SUNDAY 9/1/24
Key Events: Saturday 7/20: RAD Event! Stay tuned for details.

BIASES

In this cycle, co-written by Coach Avery and Coach Whit, we’ll see three days with strength training progressions, two days of variance, a floater day, and Mythic strength. Thursday will still be a dedicated Olympic lifting day, which will alternate between focusing on the Clean and the Snatch. This cycle we will utilize a wave loading progression to improve consistency with executing these lifts.

Use these two months as a way to continue to build your strength and power, as well as improve your technique on some of the “faster” lifts. Metcons and assistance work will round things out and provide the CrossFit variance we know and love. Don’t worry… there will be plenty of single leg, upper body, and skill work peppered in throughout the cycle!

SCHEDULE

Monday: Vertical Pull/Single Leg
Tuesday: Monostructural/Bench Press
Wednesday: Varied
Thursday: Olympic Lifts/Strength Accessory
Friday: Floater Strength
Saturday: Varied
Sunday: Mythic Strength

PROGRESSIONS

Mondays / Vertical Pull + Single Leg

This day involves low volume, high intensity work on chin ups. Intermediate and advanced athletes will accumulate weighted reps, while those looking for their first (or a few more!) at bodyweight will have a specific progression to follow. We’ll also incorporate a single leg squat pattern (lunges, step ups, pistols, etc.) in varied ways.

Tuesdays / Monostructural + Bench Press

WK 1: Test 2k Row
WKs 2-7: Monostructural workouts and Bench Press variation
WK 8: Retest 2k Row

We will start off the cycle with a 2k row test to establish a baseline. Each week there will be opportunities to focus on improving row technique and pacing in varied monostructural workouts. Most weeks of the cycle, we will pair the monostructural work with some horizontal pressing (bench press) to balance out the day.

Thursdays / Olympic Lifting + Strength Accessory

WK 1, 3, 5, 7: Clean Waves and Clean Deadlifts
WK 2, 4, 6, 8: Snatch Waves and Back Squats

This cycle we are introducing the concept of wave training to our Olympic lifting.
Wave training is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique should be very consistent – from the empty bar to your heaviest reps. Check out the programming notes in Week 1 to learn more about this method!

We will incorporate strength accessory work (clean deadlifts and back squats) into the olympic lifting day to round out the workout.

Fridays / Floater Strength

You know it, you love it. This cycle will continue with Friday as a “Floater” strength day, where athletes will have 3-4 options to incorporate strength work they might otherwise miss on other days of the week.

Sundays/ Mythic Strength

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power, and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

This cycle of Mythic Strength will bias hinging, carrying, and overhead pressing.

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Monday 5/13/24 – Sunday 7/7/24 

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Monday 3/18 – Sunday 5/12

This 8 week cycle takes us from Monday 3/18 to Sunday 5/12. Coach David will be taking the reins on this with help from Coach Whitney. We will work hard. We will develop fitness. We will have fun.

Monday: Back Squats + additional training
Tuesday: Snatch Progression + additional training
Wednesday: Bench Press then Single Leg Strength / Upper body Pulling workout
Thursday: Gymnastics Skill & Strength + Monostructural bias training
Friday: Floater strength + additional training
Saturday: Varied workouts
Sunday: MYTHIC STRENGTH

Monday Back Squats & Wednesday Bench Press Progression:
Wk1: Heavy 5 then, 90% AMRAP
Wk2: Heavy 3 then, 85% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 90% AMRAP
Wk5: Heavy 3 then, 85% AMRAP
Wk6: Heavy 1 then, 80% AMRAP
Wk7: Focus lift in WOD
Wk8: Focus lift in WOD

Tuesday’s Snatches
There will be an 8 week Snatch progression starting with technique development complexes and finishing with heavy singles and triples.

Thursdays skill and metcon
We will rotate a focus on either Kipping pull-ups, kipping toes to bars or handstands each week. Opportunies to develop both strength and skill will be the focus.

A monostructial bias means that you’ll see Running, Biking, Jumping Rope and rowing as central components of the conditioning.

Friday Floater
Floater strength! Choose from a few options for your barbell training to round out your week before we get after some additional training.

Saturdays
Work hard. Have fun.

Sundays MYTHIC STRENGTH
Level up in 8 weeks with guest coach strongwoman Cara Claymore.
Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

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Monday Jan 1st – Sun Feb 25th

This 8 Week training cycle written by Coach Whitney will take us from the beginning of 2024 to the first week of the CrossFit Open (get stoked)! With that in mind, here’s an overview of some of our biases and progressions for the next two months.

BIASES

Back Squat Progression
We will use wave loading for our back squats, as follows:

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Monday 11/5 – Sunday 12/17

This cycle will take us from today up through the holidays. Each day’s bias is detailed below. We got a lot of positive feedback about some of the longer metcons that were programmed into the prior mini cycle so we will continue to hit those longer style workouts in this 6 week cycle as well.

Mondays
Mondays will have an overhead pressing bias with the press, push press and push jerk being the primary lift on each day. We will cycle through those three lifts in that order twice. Some lifts will be stand alone strength pieces while others will be integrated into some mixed modal conditioning.

Tuesdays
Tuesdays will bias Back Squats and follow the progression detailed below. Lifters will work up to a top set of the given rep scheme, then perform one drop set at 80% of their best lift and perform a rep out set.
Wk1: Heavy 5 then, 80% AMRAP
Wk2: Heavy 3 then, 80% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 80% AMRAP
Wk5: Heavy 3 then, 80% AMRAP
Wk6: Heavy 1 then, 80% AMRAP

Wednesdays
Wednesday’s will bias hinging lifts (Deadlifts, Snatches and Cleans). Some lifts will be stand alone strength pieces while others will be integrated into some mixed modal conditioning.

Thursdays
Thursdays will bias Bench Press and follow the progression detailed below. Lifters will work up to a top set of the given rep scheme, then perform one drop set at 80% of their best lift and perform a rep out set.
Wk1: Heavy 5 then, 80% AMRAP
Wk2: Heavy 3 then, 80% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 80% AMRAP
Wk5: Heavy 3 then, 80% AMRAP
Wk6: Heavy 1 then, 80% AMRAP

Fridays
Fridays will continue to be Floater Strength day with lifters able to choose which lift they hit based on the prior week of programming. Floater strength will be followed by or preceded with metcons or assistance work.

Saturdays
Saturdays will not follow a specific theme other than our classic long and hard Saturday workouts.

Sundays
Fridays will continue to be Floater Strength day with lifters able to choose which lift they hit based on the prior week of programming. Floater strength will be followed by or preceded with metcons or assistance work.

 

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Monday 8/28-Sunday 10/22

This 8 week cycle will take us from Monday 8/28 through Sunday 10/22. Fight Gone Bad falls within this cycle on 10/14 which we’ll do some prep on as we approach it.

This cycle will generally bias higher rep barbell work and positional strength. The template below shows you the primary lifts and themes. There will be plenty of upper body pulling and pushing volume seen throughout each week and as well as gymnastics holds.

Monday: Back Squats (Volume and positional)
Tuesday: Hinge (Deadlifts, cleans and snatches)
Wednesday: Pressing (Bench and Shoulder Press)
Thursday: Single Leg strength
Friday: Floater Strength + Grunt
Saturday: Varied
Sunday: Floater Strength + Monostructural

MONDAY
Back Squats. Each week we’ll alternate between higher volume strength work and lower volume position specific work.

Wk1:
A1: BSQ 15-15-15

Wk2:
A1: 1+1/4 BSQ 5-5-5

Wk3:
A1: BSQ 12-12-12

Wk4:
A1: 3′ Pause BSQ 3-3-3

Wk5:
A1: BSQ 10-10-10

Wk6:
A1: 1+1/4 BSQ 3-3-3

Wk7:
A1: 20RM

Wk8:
A1: 3′ Pause BSQ 1-1-1

TUESDAY
Hinging. Expect to see a rotation of deadlifts, power cleans and snatches on Tuesdays as the primary lift OR incorporated into a metcon.

WEDNESDAY
Weekly alternating between Shoulder and Bench Press. Most of these lifts will be incorporated into a metcon, less so later in the cycle.

Wk1:
A: Shoulder Press 15-15-15

Wk2:
A: Bench Press 15-15-15

Wk3:
A: Shoulder Press 12-12-12

Wk4:
A: Bench Press 12-12-12

Wk5:
A: Shoulder Press 10-10-10

Wk6:
A: Bench Press 10-10-10

Wk7:
A: Shoulder Press 3-3-3

Wk8:
A: Bench Press 3-3-3

THURSDAY
Thursdays will have a single leg strength bias. Alternating weekly between front foot elevated lunges and either pistols, step overs or lunge variants.

Wk1:
A: FFE Back Rack Reverse Lunges 16-16-16-16

Wk2:
A: Pistols, step overs or lunges

Wk3:
A: FFE Back Rack Reverse Lunges 12-12-12-12

Wk4:
A: Pistols, step overs or lunges

Wk5:
A: FFE Back Rack Reverse Lunges 10-10-10-10

Wk6:
A: Pistols, step overs or lunges

Wk7:
A: FFE Back Rack Reverse Lunges 8-8-8-8

Wk8:
A: Pistols, step overs or lunges

FRIDAY
Floater Friday is back with your choice of strength training to round out your week. For the conditioning, we’ll focus on grunt work and alternate between a variety of carries, holds, sled work and DB/KB strength work.

SATURDAY
Varied programming with slight bias towards barbell complexes.

SUNDAY
Floater Sundays! Another opportunity to close out your training week with your choice of strength work to focus on in the first part of class. For our conditioning, we will have a monostructural (bike/run/row/JR) varying between long medium and short efforts as well as a few benchmark distances along the way.

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Coach Avery will be programming the next 8 weeks of training!

Training Cycle Details (7/3-8-27)

This 8 week cycle will take us through Fourth of July until the end of summer. With that in mind, here are some of our training biases and an overview of the schedule:

BIASES

Clean and Jerk Progression
This progression will be focused on improving split jerk technique. This may mean working from the rack and performing accessory movements to develop stability and balance in the jerk. The progression will culminate the last week with working up to a heavy clean and jerk.

Multi-Modal Workouts
The past 2 cycles we’ve spent a lot of time working on bodyweight strength and skill work. There will still be gymnastics skill work included throughout the cycle, but we’ll focus on applying those skills into multi-modal workouts (think classic couplets and triplets). This cycle will give you the opportunity to test then re-test a workout at the end of the cycle. This cycle the workout will be “Nasty Girls”. It falls on Tuesday July 4th. If you miss the workout due to the holiday, you can choose to make it up on your own time in OG or simply focus on honing your skills on Tuesdays with the goal of doing this workout at the end of the cycle.

Floater Fridays
Continuing with “”Floater Friday”” where members will have 3-4 options for their strength work which relate to the prior week’s programming. This is a great way to hit a movement you missed or want to bias.

SCHEDULE

Monday Front Squats and Horizontal Pulling Variations
Tuesday Varied Multi-Modal Gymnastics
Wednesday Bench Press
Thursday Clean and Jerk
Friday Floater Strength
Saturday Varied
Sunday Varied Grunt and Aerobic Work

Front Squat Progression
You will have an opportunity to work up to 3 rep max at the end of the cycle. You will perform sets across at the same weight each week with the aim of progressively adding load week to week as reps decrease.

WK1 3X10 reps
WK2 3X8
WK3 3X6
WK4 4×4
WK5 4X8
WK6 4X6
WK7 4X4
WK8 Build up to a 3 RM Front Squat for the day.

Bench Press Progression
WK1: Heavy 5
WK2: 3×8 across, 1 drop set (10-20%) x 10-15 reps
WK3: 3×7 across, 1 drop set (10-20%) x 10-15 reps
WK4: 3×5 across, 1 drop set (10-20%) x 10-12 reps
WK5: 3×5 across, 1 drop set (10-20%) x 8-12 reps
WK6: 3×5 across, 1 drop set (10-20%) x 8-12 reps
WK7: “Lynne”
WK8: Heavy 5, compare to Week 1

Clean and Jerk Progression
WK1: Muscle Clean+Split Press 5x(1+2), Paused Clean Deadlifts 5×3-5
WK2: 1 Clean Deadlift + 2 Hang Power Cleans + 3 Jerks with OH Hold (2 counts)
WK3: 5×5 Split Jerk (from racks), Clean Pulls 5×3
WK4: 1 Power Clean + 2 Jerks
WK5: Jerk Dip + Jerk 7x(3+1), Clean Deadlifts 5×3
WK6: Clean + Jerk EMOM, building
WK7: Push Press + Jerk 3x(2+1), Jerk 5-7×1, Clean Pulls 5×3
WK8: Clean + Jerk, building

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Monday, May 1 – Sunday, July 2 (2023)

This 9 week cycle will take us through Murph (5/29) and Stonewall (6/24). With that in mind, here are some of our training biases and an overview of the schedule:

BIASES

Murph Prep (weeks 1-4)
In the first 4 weeks of the cycle we’ll include a few weekly workouts that will expose you to elements of Murph. This includes:
– higher volume Push-ups, Pull-Ups and Squat workouts
– Running intervals
– weighted vest workouts

Gymnastics Continued
We got a lot of positive feedback from members about all the bodyweight strength and skill work we did last cycle. While there are not dedicated gymnastics days like in the prior 8 weeks, expect to see many of the same movements we’ve been working on baked into assistance and warm-up segments.

Floater Fridays
Bringing back “”Floater Friday”” where members will have 3-4 options for their strength work which relate to the prior week’s programming. This is a great way to hit a movement you missed or want to bias.

SCHEDULE

Monday Varied
Tuesday Varied
Wednesday Back Squats
Thursday Varied
Friday Floater Strength
Saturday FSQ/DL/Clean alternating bias
Sunday Snatch progression

Back Squats
There will be two tracks you can follow for Back Squats on Wednesdays (or Friday).

Level 2:
% work appropriate for people who have been consistently squatting over 1 year and have attempted 1RMs several times in their training history.

Level 1:
Less than a year of squatting or prefer not to follow %s and hit rep ranges based on feel.

Back Squat Level 2
WK1: Heavy Single
WK2: 75%x2x6
WK3: 80%x3x6
WK4: 80%x4x5
WK5: 85%x2x6
WK6: 80%x6x4
WK7: 85%x3x3
WK8: 80%x2x6 (deload)
WK9: 1-1-1

Back Squat Level 1
WK1: Heavy Single
WK2: 3×8 Across
WK3: 3×5 Across
WK4: 3×5 Across
WK5: 5×3 Across
WK6: 5×3 Across
WK7:Heavy 8
WK8:Heavy 5
WK9: 1-1-1

Snatches
Here is our 8 week snatch progression:

WK1: OHS
WK2: H Muscle Sn + H Power Sn + OHS
WK3: 2 pos. H Power Sn + OHS
WK4: H Power Sn + OHS
WK5: Pause Snatch
WK6: P Snatch + OHS
WK7: Snatch EMOM
WK8: Snatch EMOM
WK9: Snatch

Saturday Lower Body Bias
With the exception of week 1, Saturday’s workouts will rotate a lower body bias with the movement types below. Sometimes these will be straight lifts and other times they’ll be baked into a mixed modal workouts.

WK1: OFF (BBM Seminar)
WK2: Front Squat
WK3: Deadlift
WK4: Squat Clean
WK5: Front Squat
WK6: Deadlift
WK7: Squat Clean
WK8: Front Squat
WK9: Deadlift

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March 6th-April 30th

For this post-CrossFit Open 8 week cycle we’re going to have three biases built into our weekly schedule. You can read about them all below but outside of that expect your regular CrossFit programming with well balanced and varied workouts built around the biases.

Gymnastics Strength and Skill

On Monday, Wednesday and Fridays we’ll start class with a three part gymnastics warm-up segment that consist of one upper body, one midline and one lower body exercise. The upper body portion will alternate between a pull-up or handstand focus. See example:

Week 1
Monday: Pull-Up bias GWU
Wednesday: Handstand bias GWU
Friday: Pull-Up bias GWU

Week 2
Monday: Handstand bias GWU
Wednesday:Pull-Up bias GWU
Friday:Handstand bias GWU

The pull-up work will consist of lock offs, negatives, partner assisted reps and other exercises that will help develop the quality and quantity or your pull-ups. The Handstands will focus the first few weeks on handstand holds then transition to more HSPU work later in the cycle. For the lower body exercises you’ll see some knee and hip balance/stability exercises like Patrick step-ups, RNT Lunges and front and back scales. Later in the cycle we’ll include some plyometric options as well. The midline will consist of hollow holds, tuck-ups, log rolls, and plank variations.

Bench Press

On Mondays and Thursdays we’re going to be programming Bench Press and Pause Bench Press with alternating volume/intensity each week. Below is the progression we’ll be following.

Monday: Bench Press
Wk1: Heavy 10-12
Wk2: Heavy 8-10
Wk3: Heavy 5-7
Wk4: Heavy 1-3
Wk5: Heavy 10-12
Wk6: Heavy 8-10
Wk7: Heavy 5-7
Wk8: Heavy 1-3

Thursday: Pause Bench Press
Wk1: Heavy 1-3
Wk2:Heavy 5-7
Wk3: Heavy 8-10
Wk4: Heavy 10-12
Wk5: Heavy 1-3
Wk6: Heavy 5-7
Wk7: Heavy 8-10
Wk8: Heavy 10-12

Aerobic Work

On Sunday’s we’ll have a bias towards longer aerobic work on the bike, rower and/or weather permitting running. These will often be coupled with another portion that will include assistance work, carries, holds etc. Lets build those lungs!

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January 2nd-March 5th

This cycle will be 9 weeks, taking us through the 2023 CrossFit Open! (If you haven’t already signed up, do it!) And programmed by coach Whitney Hubbard. On trend with the last cycle, we’ll see three dedicated lifting days with similar movement archetypes for. The other four days will have more variance, while still balancing out movement patterns, loading, volume, and duration across the weeks of training.

We will see a few past Open Workouts or variations thereof to gear us up for what’s to come. Here’s what’s on the dedicated lifting days:

Tuesday: Squat Clean Variations, Front Squat
Thursday: Hip Hinge and Pressing Variations (superset)
Friday: Single Leg and Horizontal Pulling Variations (superset)

The program is structured in three week waves, where you’ll focus on a particular variation of the patterns listed above and follow the reps/sets/loading/tempo scheme in order to achieve progressive overload on your lifts!

TUESDAY

Pause Front Squat + Front Squat
Week 1: 3 x (3+3)
Week 2: 3 x (2+4)
Week 3: 3 x (1+5)

*Here, the number of reps each week will be the same (3×6), but we will decrease the paused reps each week. Goal is to increase weight each week.

Front Squat
Weeks 4-6: 3×5

*No pauses. Continue to increase load each week

THURSDAY

Week 1: Barbell RDL 3×8, Incline DB Bench Press 3×12-15
Week 2: Barbell RDL 4×6-8, Incline DB Bench 3×9-12
Week 3: Barbell RDL 4×6-8, Incline DB Bench 3×6-10

*Both lifts will use a tempo @ 20×1, essentially “slower down, faster up.” Goal is to increase weight on both lifts across the three weeks.

Week 4: Sumo Deadlift 10-8-6-10, SA Tall Kneeling DB Press 3×12-15ea
Week 5: Sumo Deadlift 8-6-4-8, SA Tall Kneeling DB Press 3×9-12ea
Week 6: Sumo Deadlift 6-4-2-6, SA Tall Kneeling DB Press 3×6-10ea

*Goal is to increase weight on both lifts across the three weeks. For the deadlift we will use wave loading. Increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
135×10
155×8
165×6
145×10

Week 7: Deadlift 10-8-6-10, DB Z Press 3×12-15
Week 8: Deadlift 8-6-4-8, DB Z Press 3×9-12
Week 9: Deadlift 6-4-2-6, DB Z Press 3×6-10

*Goal is to increase weight on both lifts across the three weeks. Again, we’ll use wave loading, this time for the conventional deadlift.

FRIDAY

Week 1: Back Rack Reverse Lunge 3x6ea, Single Arm DB Bent Over Row 3×12-15ea
Week 2: Back Rack Reverse Lunge 3x8ea, SA DB Bent Over Row 3×9-12ea
Week 3: Back Rack Reverse Lunge 3x10ea, SA DB Bent Over Row 3×6-10ea

*For these 3 weeks, the goal is to keep the same load or increase slightly on the lunge as you add reps, and to increase weight on the row each week as the reps decrease.

Week 4: Back Rack Reverse Lunge 3x6ea, Dual DB Prone Row 3×12-15
Week 5: Back Rack Reverse Lunge 3x8ea, Dual DB Prone Row 3×9-12
Week 6: Back Rack Reverse Lunge 3x10ea, Dual DB Prone Row 3×6-10

*In week 4, reset to a heavier load than what you were using in weeks 1-3 for the lunge. For these 3 weeks, the goal is to keep the same load or increase slightly on the lunge as you add reps, and to increase weight on the row each week as the reps decrease.

Week 7: Rear Foot Elevated Split Squat 3×5-8ea, Pendlay Row 10-10-10
Week 8: Rear Foot Elevated Split Squat 3×5-8ea, Pendlay Row 3×8
Week 9: Rear Foot Elevated Split Squat 3×5-8ea, Pendlay Row 3×8

As always, it will be necessary to keep a good training log so you can get the intended stimulus of your workouts. Put a notebook in your gym bag or use Beyond the Whiteboard, which pre-loads all the CFSBK workouts for you, for FREE!

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October 31st-January 1st

The following cycle will be 9 weeks with three dedicated lifting days that take us all the way to January 1st.

Tuesday: Shoulder Press
Wednesday: Back Squat
Friday: Bench Press

The program is structured as three week waves where athletes will establish a top weight with a pause variation week 1, then perform sets across at that same weight without the pause week 2, before finishing with an AMRAP set week 3. After 3 weeks the rep scheme changes and it starts over. There will also be guidance for folks who can’t consistently hit the weekly progressions.

The other days will not have dedicated lifts but will be varied to balance out the week.

Week 1:
8-8-8 Pause (top set)

Week 2
3×8 Across (at top pause wt from prior wk)

Week 3
1×8 then AMRAP

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Week 4:
5-5-5 Pause (top set)

Week 5:
3×5 Across (at top pause wt from prior wk)

Week 6:
1×5 then AMRAP

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Week 7:
3-3-3 Pause (top set)

Week 8:
5×3 Across (at top pause wt from prior wk)

Week 9:
1×3 then AMRAP

AMRAP GOALS
8s: 8-12+ Reps
5s: 5-8+ Reps
3s: 3-5+ Reps

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September 12th-October 23rd

This 6 week cycle will use CrossFit Affiliate Programming (CAP) as a base while still being uniquely CFSBK. CAP is a programing resource provided by the education department at CFHQ and is written by a team of long time seminar staff.

We’ll draw inspiration from CAP while still providing the weekly joint balance, assistance exercises and overall format you’re used to seeing at the gym. The final product works out to around 50% CAP workouts and 50% CFSBK original programming.

One notable difference this cycle is that there will not be dedicated exercises or movement types programmed on the same day weekly. There will however be plenty of lifting balanced throughout the week as always.

Looking forward to a fun cycle!

July 18th- September 11th

The following 8 week cycle will lean back into the roots of CrossFit’s use of variance to develop broad and inclusive GPP. While there will be a few biases noted below, expect a less rigid structure to the week with the aim of well balanced workouts and lifts each week! We’ll also be pulling some CrossFit.com workouts that you’ve seen coaches David and Erick testing the past couple weeks.

Biases

Bench Press
This cycle you’ll see the Bench Press Programmed 2x per week on Wednesdays and Sundays. Wednesdays exposures will bias higher intensity (lower reps and higher weights) while Sundays will bias volume (higher reps and lighter weights)

Wednesday Bench Press:

Week 1: heavy single E3MOM format
Week 2: heavy triple E3MOM format
Week 3: 5-5-5-5-5
Week 4: Wide Grip Bench / heavy single E3MOM format
Week 5: Wide Grip Bench / heavy triple E3MOM format
Week 6: Wide Grip Bench / 5-5-5-5-5
Week 7: Pause Bench 5-3-1
Week 8: Conventional 5-3-1

Sunday Bench Press 

These will typically range in the 10-20 rep and will often be incorporated into mixed modal workouts. (ex: 5 Rounds for time: Bench Press 15 into Row 25 cals)

Squats & Deadlifts
Each week we’ll alternate between a Squat and Deadlift bias also using an assigned intensity and a volume day.

For example:
Week 1: (Squat bias)
Tuesday: Back Squat heavy single
Saturday: High volume squats in mix modal workout

Week 2: (Deadlift bias)
Tuesday: Deadlift heavy triple
Saturday: Higher volume deadlift or hinging in a mix modal workout.

Of course, the remaining days will compliment what we’re doing so that each week remains well rounded and hits a general balance of squatting, hinging, pulling and pushing.

Floater Day
On Fridays as well as occasionally in assistance work on other days you’ll see Strength couplets and triplets where one of the exercises will be up to the individual athlete based on what they missed that week. This will allow members to bias movement planes and exercises that they may have missed or want to focus on that week.

For example:

STRENGTH

A1: Bent Over Barbell Rows
3×8-12

A2: Seated Lateral Raises
3×8-12

A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16

Notes
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.

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June 6th-July 17th

Guest programmer Coach Whitney taking the helm of programming for the next six weeks! Check out the details below!

Overview: This cycle will include dedicated days for olympic weightlifting, as well as a variety of strength work, where we’ll utilize tempos. Gymnastic skill days will be peppered in throughout the cycle

MON: Squat, UB pull bias
TUE: Snatch, plyometric bias
WED: Hinge/Horizontal Push
THU: Unilateral Squat/Vertical Pull
FRI: Clean, Jerk, Vertical Push
SAT: Mixed, squat/UB pull bias
SUN: Unilateral Hinge, Carry bias

MONDAY:

Pause Front Squat: Tempo @ 21×1
WK1 3X4 (find 7/10 RPE and do 3 sets there)
WK2 3X6 (same load as WK 1)
WK3 3X8 (same load as WK 1)
WK4 3X4 (reset heavier than WK1)
WK5 3X6 (same as WK 4)
WK6 3X8 (same as WK 4)

The intent each week on squats will be to hold the tempo, including a solid pause at the bottom of the athlete’s full depth on each rep. We’ll build volume at the same weight for 3 weeks; then reset a bit heavier and repeat!

TUESDAY:

Snatch Complexes
*Focus will be on consistent positions and speed. Humble yourself and be prepared to work with light weight to achieve that! If you don’t yet have the mobility for a full range of motion overhead squat, opt for the power snatch + OHS variations offered so you can work into the range you currently own.

WEDNESDAY:

A1) Hinge: Weeks 1-3 will see a volume build on the RDL. Weeks 4-6 will see an intensity build on a paused deadlift.

WK 1: Barbell RDL 3 x 6-8 @ 3111 (find 7/10 RPE and do 3 sets there)
WK 2: Barbell RDL 3 x 8-10 @ 3111 (same load wk 1)
WK 3: Barbell RDL 3 x 10-12 @ 3111 (same load wk 1)
WK 4: Pause Deadlift 3 x 4-6 @ 7-8/10 RPE **
WK 5: Pause Deadlift 3 x 4-6 (heavier than wk 4)
WK 6: Pause Deadlift 3 x 4-6 (heavier than wk 5)

A2) Upper Body Push:
WK 1: Incline DB Bench Press
WK 2: Glute Bridge DB Floor Press
WK 3: Alternating DB Bench Press
WK 4: Incline DB Bench Press
WK 5: Glute Bridge DB Floor Press
WK 6: Alternating DB Bench Press

THURSDAY:

A1) Unilateral Squat
WK 1-3 : Rear Foot Elevated Split Squat (suitcase or goblet)
WK 4-6: Goblet Box Step Down

A2) Strict Chin Ups
4 x 4-8 reps @ 3111 tempo
*Work at a 7-8/10 RPE. Priority is holding full ROM on the tempo within the rep range, at an appropriate challenge for you. Guidance will be given in class regarding bands, weighted variation, etc.
*All 6 weeks will be the same prescription. Given that, keep in mind that as an athlete you’ll be in charge of progressing yourself in terms of bands, volume, range of motion, and/or load where appropriate across the cycle. Gains can be yours if you keep a good training log and push yourself here!

FRIDAY:

A) Power Clean and Jerk complexes
B) Upper Body Vertical Push supsersets, trisets, etc. — Shoulder Gainz!

SATURDAY:

MIXED WODs, with squat and upper body pull bias
*Note that this day also includes some special events!
6/25 – Stonewall
7/2 – Jacinto Storm

SUNDAY:

MIXED WODs, with Unilateral Hinge and Carry variations

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March 4th-May 30th

The following 12-week(!) cycle will take us from the end of the Open to Memorial Day Murph. The primary lifts will be programmed on Tuesday, Wednesday and Thursday and will follow two tracks based on experience. The other days (Monday/Thursday/Saturday/Sunday) will have some common themes to balance out the week, but given the extended nature of the cycle will not have dedicated lifts assigned to them. Some days will be skill work followed by a longer metcon, some days will see straight lifts and assistance work, while others might just be a longer partner workout. You know, constantly varied, functional movements at relatively high intensity(TM). As always, attention will be paid to weekly volume, joint balance, energy pathway balance and adapt as the cycle progresses.

Tuesday: Shoulder Press
Wednesday: Back Squat
Thursday: Bench Press

Programming for these lifts will be split between two levels, Intermediate+ and Novice.

Intermediate+

Intermediate+ will follow a modified Wendler 5/3/1 style template which uses % based lifting parameters, AMRAP final sets, and a wave loaded weekly template alternating between 5s, 3s and 1s before resetting at a slightly higher weight. This track is appropriate for lifters with at least a year + of consistent training with the three lifts, well established and somewhat recent 1RMs as well as a good technique under fatigue. Intermediate+ athletes will need to determine their “Training Max” prior to the start of the cycle. This is simply 90% of your most recent 1RM. So, if your 1RM Bench was 225, your “Training Max” would be 202.5lbs (rounded to 200 is fine). You would then take 200lbs and perform the assigned %’s off of your training max, not your true max.

Intermediate Progression

Week 1:
85%x5x2, 85%AMRAP

Week 2
90%x3x2, 90%AMRAP

Week 3
95%x1x2, 95%AMRAP

Add 5-10lbs——————

Week 4:
85%x5x2, 85%AMRAP

Week 5:
90%x3x2, 90%AMRAP

Week 6:
95%x1x2, 95%AMRAP

Add 5-10lbs——————

(etc for 6 more weeks)

AMRAP GOALS
Each day will have two sets at the given reps and % followed by a final AMRAP set. AMRAP sets should be performed with to 1-2 reps in reserve as well as with consistent and safe technique. We’re going for 12 weeks on these waves so when you determine your training max you should round down slightly to give you plenty of running room to work with. Your rep out number will provide guidance on how much weight to add during the following wave of a given rep range. For example, if on week one’s back squats you rep out 12 reps, you’re more likely to add 10lbs for the following wave. If you rep out 8, reps, 5lbs may be more prudent. The first weeks should feel like a base, which is why it’s helpful to determine your training max and round down if needed.

5s: 6-12 Reps (cap at 15)
3s: 4-8 Reps (cap at 10)
1s: 2-3 Reps (cap at 5)

Novice

The Novice track is appropriate for anyone with less than a year of training under their belt and either do not have 1RMs in the lifts or have never performed a straightforward linear progression. This track will have three weeks of 3x8s, followed by three weeks of 3x6s, then 4x4s and 5x2s. So on week 1, the lifter will perform 3 work sets of 8 repetitions at the same weight. The following week, they will bump up a modest weight and perform another 3×8 at that slightly higher weight. As the weeks go on the reps and overall volume will drop as the relative intensity rises. This track has more front end volume than the intermediate+ track, does not require 1RMs and is a great way to build a sound base on the lifts. Start LIGHT on this. Week 1’s lifts should feel like you could perform 4-6 more reps if you wanted to.

Novice Progression

Week 1: 3×8 (24 work reps)
Week 2: 3×8
Week 3: 3×8
Week 4: 3×6 (18 work reps)
Week 5: 3×6
Week 6: 3×6
Week 7: 4×4 (16 work reps)
Week 8: 4×4
Week 9: 4×4
Week 10: 5×2 (10 work reps)
Week 11: 5×2
Week 12: 5×2

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January 3rd-February 20th

This seven week cycle will take us up to the first week of the CrossFit Open which starts the week of 2/21. Below are some elements to make note of and the weekly template.

– Return of Snatching on Wednesdays
– Weekly alternating programming format M-F
– CrossFit Open Workouts
– StrongFit/Gymnastic bias Sundays
– Upper Body Pulling work spread through week
– Supplemental bodybuilding exercises as cash outs when time permits.

MONDAY
Clean and Jerk

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and C+J inclusion in a mixed modal format.

TUESDAY
Barbell Squat Strength

WK1: BSQ 6-8 Reps x 4 Sets
WK2: FSQ 1-2 Reps x 7 Sets
WK3: BSQ 4-6 Reps x 4 Sets
WK4: FSQ 3-4 Reps x 5 Sets
WK5: BSQ 3-4 Reps x 5 Sets
WK6: FSQ 6-8 Reps x 4 Sets
WK7: BSQ 1-2 Reps x 7 Sets

+ BSQ and FSQ alternate weekly
+ All reps with 20X2 Tempo
+ No Missing all cycle
+ Work sets are progressive unless you feel like you’ve hit your limit for the rep range, then can transition to across for remaining sets.

WEDNESDAY
Snatch

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and Snatch inclusion in a mixed modal format.
+ Consistent use of Burgener Warm-Up protocol
+ Some CrossFit Open workouts included in Mixed Modal days

THURSDAY
Pressing Strength

WK1: Horizontal
WK2: Overhead
WK3: Horizontal
WK4: Overhead
WK5: Horizontal
WK6: Overhead
WK7: Horizontal

+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc)

FRIDAY
Deadlift

WK1: Mixed Modal
WK2: Rack Deadlift
WK3: Mixed Modal
WK4: Deficit Deadlift
WK5: Mixed Modal
WK6: Banded Deadlift
WK7: Mixed Modal

+ Alternating weekly between conventional deadlifts used in mixed model workouts and Deadlift variants as straight lifts.
+ Overhead versus horizontal pressing options based on which days you’ve come.

SATURDAY
Squat + Pressing Bias

WK1: Overhead
WK2: Horizontal
WK3: Overhead
WK4: Horizontal
WK5: Overhead
WK6: Horizontal
WK7: Overhead

+ Squat archetype movement bias (thrusters, air squats, wall ball, back squats, cleans etc)
+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc). Thursday and Saturday biases alternate weekly.

SUNDAY
Grunt + Gymnastics

StrongFit style medley including movements like sandbag carries and cleans, farmer’s walks, rope climbs, bear crawls, sled work, holds etc.

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December 20-January 2nd

The final two weeks of the year will be a “floater cycle” between the prior cycle and our next full cycle that kicks off on Monday, January 3rd. These two weeks will not work off a preset template as we have in prior cycles but each day will have a similar feel to what you’re used to with most classes containing a strength segment followed by a metcon or extended assistance work. We’ll also have some fun holiday workouts programmed for Christmas and the new year. Each week will be well rounded regarding movement planes and exercise selection and metcon lengths. Don’t overthink it too much! Come to the gym, train hard and enjoy the end of the year, you’ve worked hard!

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November 8th-December 19th

The following 6 week cycle will take us up to two weeks prior to the new year. There will be more emphasis on the clean and jerk which will show up twice weekly, a dedicated skill day alternating between three movements and two bodybuilding bias days. Since there will be increased variance in the strength programming, we will not have a make-up day built into the week and instead will offer 7 days of novel programming.

Training Schedule

Below are the days each of the primary lifts will fall on. Each day will be accompanied by a metcon and/or assistance work.

Monday: Clean & Jerk
Tuesday: Back Squats + Pressing
Wednesday: Bodybuilding
Thursday: Skill
Friday: Clean & Jerk
Saturday: Squat Bias
Sunday: Bodybuilding

Monday
Emphasis on Clean and Jerk via complexes, EMOMS and the classic lift.

Tuesday
The back squat programming will bias some waves of higher to lower rep ranges and finish with opportunities to bench mark a 5 and 3 rep max for yourself. Pressing exercises will alternate between a vertical or horizontal joint plane.
W1: 1 set x 10 reps + Horizontal Press
W2: 3 sets x 5 reps Across + Vertical Press
W3: 5 sets x 3 reps Across + Horizontal Press
W4: 2 set x 8 reps Across + Vertical Press
W5: 5-5-5 + Horizontal Press
W6: 3-3-3 + Vertical Press

Wednesday
Bodybuilding days will consist of a push/pull/lower body circuit followed by a shorter isolation circuit. These days will always include a metcon afterwards

Thursday
We’ll rotate three different exercises which will then be included in the metcon.
W1: Kipping Pull-Ups
W2: Kipping Toes to Bars
W3: Handstands
W4: Kipping Pull-Ups
W5: Kipping Toes to Bars
W6: Handstands

Friday
Clean and Jerks will be programmed on Fridays but more-so integrated into metcons than always as stand alone lifts as we will on Mondays.

Saturday
Saturday’s Squat bias will alternate between having a dedicated Front or Back squat strength segment on weeks 1, 3 and 5 while weeks 2,4 and 6 will have a heavy squat bias in the metcon.

Sunday
Same format as Wednesday

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September 9th – November 7th

This cycle will be 8 weeks in length as opposed to our typical 6 week cycles. We will focus on developing strength in the Bench Press, Back Squat, Shoulder Press and Deadlift which will be programmed on consistent days each week. Some days the strength will be programmed before the conditioning, other days it will be programmed afterwards to keep things interesting. We’re also seeing the return of our “A la Carte” strength day on Friday where you can make up one of the lifts you missed earlier in the week or you can perform an additional option that was not programmed in the prior 4 days. Saturday and Sundays will be “mixed” with varied workout formats and movements. Snatches, Clean and Jerks, Pull-ups and skill work will be programmed throughout the week as opposed to being given specific days they’ll always land on. Expect to see some movement redundancy in this cycle, for example if we squat on Tuesday, you still may see some squat archetype movements like wall balls or thrusters programmed on the days before or after, depending on what else is being programmed that week.

Also of note is that “Fight Gone Bad” will fall within this cycle on 10/23 which we will do some prep for in the weeks leading to that event.

Training Schedule

Below are the days each of the primary lifts will fall on:

Monday: Bench Press
Tuesday: Back Squat
Wednesday: Shoulder Press
Thursday: Deadlift
Friday: A la Carte Strength
Saturday: Mixed
Sunday: Mixed

Programming %s

All 4 of the main lifts this cycle will follow the following programming format:
WK1: 75%x2x6
WK2: 80%x3x6
WK3: 80%x4x5
WK4: 85%x2x6
WK5: 80%x6x4
WK6: 85%x3x3
WK7: 80%x2x6 (deload)
WK8: 1-1-1-1-1

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August 2nd – September 12th 2020

This cycle template will be slightly different than the prior two in that we will not be using the “a la carte” day and instead will be offering 7 novel days of programming per week. While there will be some consistency with Monday’s alternating Box and Back squats, Thursday’s Cleans and Sunday Snatches, the rest of the week will have a bit more variance with an emphasis on balance of movement planes. The weekly template will be: Lower Body Bias / Upper Body Bias / Skill & Mixed Modal / Lower Body Bias / Upper Body Bias / Skill & Mixed Modal / Snatch.

While there will be an “upper body” or “lower body” bias on given days, that doesn’t necessarily mean that we will ONLY be performing LB or UB movements on those days. You’ll see other movements which involve the trunk, upper body or monostructural exercises however with much less volume or with less time under tension (burpees, box jumps, kipping, Jerks etc). On M/W/Th/Fr/Su the primary lift(s) will be followed up with either a metcon or assistance work.

Monday: Lower Body Bias
Wk1: Box Squat H5
Wk2: Back Squat H5
Wk3: Box Squat H3
Wk4: Back Squat H3
Wk5: Box Squat H1 + 80% Rep Out
Wk6: Back Squat H1 80% Rep Out

Tuesday: Upper Body Bias
Weeks 1-3 Horizontal Press & Pull (bench press / Row variant supersets)
Weeks 4-6 Vertical Press & Pull (Shoulder press / Pull-Up variant supersets)

Wednesday: Skill Work & Mixed Modal
Wednesdays will start with some skill work, often related to the programmed workout that day. Then we’ll get into a classic CrossFit mixed modal workout.

Thursday: Lower Body Bias
The lower body bias on Thursdays will revolve around clean variants as the primary lift or within the metcon.

Friday: Upper Body Bias
Weeks 1-3 Vertical Press & Pull (Shoulder press / Pull-Up variant supersets)
Weeks 4-6 Horizontal Press & Pull (bench press / Row variant supersets)

Saturday: Skill Work & Mixed Modal
Saturdays will start with some skill work, often related to the programmed workout that day. Then we’ll get into a classic CrossFit mixed modal workout.

Sunday: Snatch
Sundays will focus on snatch complexes followed by a metcon or assistance work.

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June 21st – August 1st 2020

The following movement template will run from Monday, June 21 to Sunday, August 1st. This cycle we’ll see the return of the Barbell Snatch on Wednesdays and continuation of the “flex day”/”choose your own adventure”/”a la carte” strength work on Thursdays and Sundays where you can round out your weekly programming based on the days you’ve come. Both of those days will also include “NFT” (Not for Time) assistance work which does not mean easy. It simply means there will be a focus on quality, effort and load without an emphasis on time to completion of a particular task.

Monday

Pause Back Squat
Wk1: Pause 60%x5x5 E3MOM
Wk2: Pause 65%x5x5 E3MOM
Wk3: Pause 70%x5x5 E3MOM
Wk4: Pause 75%x3x5 E3MOM
Wk5: Pause 80%x3x5 E3MOM
Wk6: Pause 1-1-1

Pulling
Kipping Pull-Up/Strict Pull-Ups

Tuesday

HORIZONTAL PUSH & DEADLIFT
Wk1: BP 10-10-10 / DL Metcon/Assist
Wk2: DL 5-5-5 / HP Metcon/Assist
Wk3: BP 8-8-8 / DL Metcon/Assist
Wk4: DL 3-3-3 / HP Metcon/Assist
Wk5: BP 5-5-5 / DL Metcon/Assist
Wk6: DL 1-1-1 / BP Metcon/Assist

The Focus lift will alternate weekly between deadlifts and bench presses with athletes working up to a top set on the given rep scheme. The secondary movement will be worked into the metcon or assistance work. For example a day with “HP Metcon/assistance” may have bench press, DB bench, or Push-Ups while a day with “DL Metcon/assistance” may have deadlifts, power cleans, Kettlebell Swings, DB Deadlifts etc.

Wednesday

SNATCH
Wk1: High Hang Power Snatch x2 + OHS
Wk2: High Hang PS + Mid Hang PS + OHS
Wk3: Mid Hang Snatch (full)
Wk4: Pause Power Snatch + OHS
Wk5: EMOM 15: 1 Snatch
Wk6: Snatch 1-1-1-1-1

Thursday

A la Carte
Make-up Strength day

Pulling
Strength Bias Vertical or Horizontal Pulling worked into NFT

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

Friday

Front Squats
Wk1: 3×5
Wk2: 5×5
Wk3: 3×3
Wk4: 5×3
Wk5: 3×1
Wk6: 5×1
(sets x reps)

Front squat sessions are done with sets across and submax. Leave 1-3 reps in reserve on all sets. Each rep scheme gets two exposures with the second one being higher volume than the first. Athletes may perform the same weight as the prior week with the additional sets, or if they’re up for it make a slight jump in weight.

Saturday

Longer/Partner Metcons
Power Clean + Overhead strength bias

Clean and Jerks, HSPU etc.

Sunday

A la Carte
Make-up Strength day

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

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This training template will take us from 5/10/21-6/20/21. The weekly template is listed below by day. There will also be a bias towards workouts that prep us for “Murph” scattered into the first few weeks of the cycle.

Monday

Lower Body: Cleans
Clean variations and complexes as stand alone lifts or integrated into mixed modal workouts.

Upper Body: Pressing
Alternating weekly bias between overhead and horizontal pressing

Tuesday

Lower Body: Back Squats
Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years. Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from.

Level 2
Wk1: 5×5 @65%
Wk2: 4×5@70%
Wk3: 4×5@75%
Wk4: 4×5@70%
Wk5: 4×5@75%
Wk6: 3×5@80%

Tuesdays Level 2 squats will have a strength bias, while Saturday’s Level 2 squats will have a speed bias. Intermediate and advanced lifters can use their recent 1RMs from the last cycle to apply %s to the following 6 weeks of programming. After the cycle we’ll retest a heavy single.

Level 1
Wk1: 3×5
Wk2: 3×5
Wk3: 3×5
Wk4: 3×3
Wk5: 3×3
Wk6: 5×1

Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

Upper Body: Pulling Strength
Strict pull-ups, kipping pull-ups, horizontal pulling etc.

Wednesday

Upper Body: Pressing
Alternating weekly bias between overhead and horizontal pressing. Wednesday and Monday’s press biases will compliment each other.

Intensity:
Wednesdays assistance and conditioning will often be for quality, skill based or bodybuilding style programming versus higher intensity conditioning.

There is no lower body bias but there is always an intention to perform well rounded workouts that can include things like carries, swings, step-ups etc.

Thursday

A La Carte Strength
This day you’ll be able to choose your own strength focus with options that relate to prior or upcoming days. We’ll provide 4-5 options for a primary exercise and you’ll also have the option of making it into a super set with a lower skill bodyweight or dumbbell exercise.

Metcons will be varied and compliment the surrounding programming.

Friday

Lower Body: Hinge Bias
We’ll be performing cleans, deadlifts and similar hinge biased exercises

Intensity:
Wednesdays assistance and conditioning will often be for quality, skill based or bodybuilding style programming versus higher intensity conditioning.

There is no upper body bias but there is always an intention to perform well rounded workouts that can include things like holds, carries and some lower volume pressing and pulling.

Saturday

Lower Body: Back Squats

Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years. Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from.

Level 2: Speed Squats
Wk1: 5×5@ 45%
Wk2: 5×5@50%
Wk3: 5×5@55%
Wk4: 5×5@50%
Wk5: 5×5@55%
Wk6: 5×5@60%

These lower % weights are intended to have the concentric portion performed at high velocity. Follow the tempo of 3-1-X-2. Speed squats are great for developing production of high threshold motor unit contractions. If you remember your high school physics, force= mass x acceleration. We can still produce high levels of force with lighter weights (mass) if we keep the speed on the way up (acceleration) as fast as possible. Sets should be performed with 60-90 second rest periods.

Level 1
Wk1: 3×5
Wk2: 3×5
Wk3: 3×5
Wk4: 3×3
Wk5: 3×3
Wk6: 5×1

Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

Upper Body: Pulling Strength
Strict pull-ups, kipping pull-ups, horizontal pulling etc.

Sunday

A La Carte Strength
This day you’ll be able to choose your own strength focus with options that relate to prior or upcoming days. We’ll provide 4-5 options for a primary exercise and you’ll also have the option of making it into a super set with a lower skill bodyweight or dumbbell exercise.

Metcons will be varied and compliment the surrounding programming.

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March 29-May 9th

The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks. After three weeks the template will reset at the week 1 biases and start over. For example tomorrow, there will be a Squat and Overhead Press bias in the programming then on Tuesday there will be a Hinge and Horizontal Push (bench press/push-ups etc) focus. While other movement planes will appear on these days, the intent is for the majority of load/volume to be on the focus movement planes for the day. Thursdays will have a more varied programming to round out the week and include some regular skill work.

Monday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Tuesday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Wednesday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

Thursday
Varied
Skill Day (Kettlebell Snatch/Kipping/gymnastics)

Friday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Saturday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Sunday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

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March 8th-March 29th

This cycle will only last three weeks through the CrossFit Open. We will bias movements that we know won’t be in the open (see below) as well as movements that were already programmed as open workouts are released. This template may be subject to change based on what comes up however we think this basic plan will work for most contingencies. Intensity may be a big higher on Monday/Tuesady with volume and intensity begining to taper down on Wed/Thur/Fri to allow more recovery before Saturday’s workout. As always, all workouts will be comprehensive and challenging, whether or not you’re participating in the Open.

Monday
Bench Press
Week 1: 3×10-12
Week 2: 3×8-10
Week 3: 5×5

Single Leg lower body bias incorporated into assistance/metcons.

Tuesday
Cleans & Strict Pull-Ups
Both movements will vary in execution, either as the dedicated strength segment or within assitance/emoms/metcons.

Wednesday
Overhead Press Strength
Bias toward Handstand Push-Up strenth as well as Single Arm or DB overhead Pressing strength and stability.

Thursday
Back Squat
Week 1: 3×5
Week 2: 3×5
Week 3: 3×5
Work sets are intended to be across (the same weight) each session increasing each week. Individuals who are doing the Open may be a little more conservative with this progression to save their legs for Saturday.

Friday
Varied- based on Open workout programming

Saturday
Open Workout!

Sunday
Varied- based on Open workout programming

Movements that will not be in the Open
Rowing
Running
Bike
Wall Ball
All the normal stuff thats not ever in the open (KB, anything out of a rack etc)

Movements that will be in the Open
Single arm DB 50/35 movements
Double Unders
Box Jumps
HSPU
Pull-Ups
Barbell Work

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1.25.21-3.7.21

This training cycle will take us up to the beginning of the 2021 CrossFit Open which starts on March 11th. With that in mind, we’re going to see the reintroduction of Snatching which will take place on Fridays. We will additionally be including regular gymnastics skill work on Wednesdays with movements like bar muscle-ups, ring muscle-ups and kipping pull-ups. In the prior cycle we focused on ring dips and support strength, so we hope to carry that development into more challenging gymnastic movements. We’ll also be working in some CrossFit Open workouts throughout the cycle. There are no dedicated pulling strength days this cycle, instead pull-ups and rows will be programmed in at varying days throughout the week. Otherwise, you should expect well rounded and challenging workouts with an emphasis on joint balance, strength and longevity.

Monday: Back Squat Strength bias
Week 1: Pause 5-5-5
Week 2: Pause 3-3-3
Week 3: Pause 1-1-1
Week 4: 5-5-5
Week 5: 3-3-3
Week 6: 1-1-1

Tuesdays: Press 1
Alternating between Bench Press and Shoulder Press variations
Week 1: Shoulder Press 8-8-8
Week 2: Bench Press 8-8-8
Week 3: Shoulder Press 5-5-5
Week 4: Bench Press 5-5-5
Week 5: Shoulder Press 5-3-1
Week 6: Bench Press 5-3-1

Wednesdays: Gymnastics Skill
Varying exposures to Bar or Ring Muscle-Ups as well as Kipping pull-Ups

Thursdays: Cleans and Front Squats
We’ll focus on full cleans with or without Jerks as well as using this as a secondary Squat Strength day.

Friday: Snatches
The return of the Snatch! We’ll start with basic progressions and complexes working towards the full lift through the 6 weeks.

Saturday/Sunday: Varied
Weekends will not have dedicated movements assigned to them, rather we’ll keep it varied and as always.. “fun”.

 

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12.14.20-1.24.21

This training cycle will follow a 7 day split in similar vein to the prior cycle. Below are some of the strength biases we’ll have on given days, however the intention is to make every day at the gym a well rounded workout. There will also be a ring skill bias this cycle with supports, dips, inversions and some other variants programmed in.

Monday
Power Clean & Jerk
Vertical Pull

(Clean and Jerks, strict and kipping pull-ups)

Tuesday
Barbell Squat
Horizontal Pull

(Back or Front Squats, Bent over rows/ring rows/pendlay rows)

Wednesday
Horizontal Push
Single Leg Strength

(DB or BB Bench at varying angles, Lunge/step-up variants)

Thursday
Deadlifts
Dips/Triceps

Deadlifts, both conventional and touch and go, Ring Dips/Bench Dips/Triceps assistance work)

Friday
Cleans
Horizontal Pull

(cleans variants, no jerks, Bent over rows/ring rows/pendlay rows)

Saturday
Squats (Varied)
Vertical Pull

(Varied Squat movements barbell/wallball/goblet/single leg, strict or kipping pull-ups)

Sunday
Horizontal Push

(DB or BB Bench at varying angles)

 

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11.1.20-12.13.20

This training cycle will follow a 7 day split with consistent programming themes on each day. While you can still come any day you want and expect a well rounded and challenging workout, the programming acknowledges that many people, especially M-F will train on non-consecutive days. Check out the template below for more details.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat 1 Overhead Press 1	Single Leg Squat 1 Horizontal Push 1	Hinge 1 (Strength) Horizontal Pull 1	Hinge 2 (Power) Vertical Pull 1	Press 2 Single Leg Squat 2	Squat 2 Push/Pull	Hinge 3 Push/Pull

Monday
Squat 1: Back Squat as the primary strength exercise
Overhead Press 1: OHP variants as assistance or in metcons

Tuesday
Single Leg Squat variants: (Weighted lunges, step-ups etc)
Horizontal Push: DB Bench, Push-Ups, as assistance or in metcons

Wednesday
Hinge 1: Deadlift bias as primary strength exercise or in metcons
Horizontal Pull 1: Bent over rows, landmine rows, pendlay rows, body rows as primary strength exercise or in metcons

Thursday
Hinge 2: Clean variations as primary strength exercise or in metcons
Vertical Pull 1: Strict and Kipping Pull-Ups

Friday
Press 2: Barbell Overhead Pressing as primary strength exercise
Single Leg Squat variants: (Weighted lunges, step-ups etc)

Saturday
Squat 2: Squats built into primary strength exercise or in metcons
Push/pull: Varied upper body push or pull variations as primary strength exercise or in metcons

Sunday
Hinge 3: Deadlifts or Cleans built into primary strength exercise or in metcons
Push/pull: Varied upper body push or pull variations as primary strength exercise or in metcons

 

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Timeline

The following 4 day cycle will last 4 weeks from Monday October 5th to Sunday November 1st. Like the prior cycle it will rotate a 4 day movement split as detailed below. Full details and dates are below.

A Day: T&G Deadlift / Horizontal Push / Shoulders

Most strength work this cycle will be an alternating EMOM of touch-and-go Deadlifts, DB Pressing and rests. The assistance work afterwards will be biased towards some bodybuilding style assistance work for chest & shoulders as well as some other single leg or dynamic hinging.

B Day: Single Leg Squat / Upper Body Pulling

Lower body strength will bias single leg strength through lunge and step-up variants. Upper body pulling strength, both vertical and horizontal will be programmed into B days as well.

C Day: Clean & Jerks / Squats / Overhead Strength

Regular inclusion of Clean and Jerk variants, sometimes with the squat being included as full cleans. On top of dynamic barbell overhead pressing (jerks/push presses) there will be single arm overhead strength elements included into workouts.

D Day: Upright Rows / Curls

Strength superset of upright rows and curl variants followed by a metcon with a pulling/hinging bias.

 

Monday, October 5, 2020	A
Tuesday, October 6, 2020	B
Wednesday, October 7, 2020	C
Thursday, October 8, 2020	D
Friday, October 9, 2020	A
Saturday, October 10, 2020	B
Sunday, October 11, 2020	C
Monday, October 12, 2020	D
Tuesday, October 13, 2020	A
Wednesday, October 14, 2020	B
Thursday, October 15, 2020	C
Friday, October 16, 2020	D
Saturday, October 17, 2020	A
Sunday, October 18, 2020	B
Monday, October 19, 2020	C
Tuesday, October 20, 2020	D
Wednesday, October 21, 2020	A
Thursday, October 22, 2020	B
Friday, October 23, 2020	C
Saturday, October 24, 2020	D
Sunday, October 25, 2020	A
Monday, October 26, 2020	B
Tuesday, October 27, 2020	C
Wednesday, October 28, 2020	D
Thursday, October 29, 2020	A
Friday, October 30, 2020	B
Saturday, October 31, 2020	C
Sunday, November 1, 2020	D

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Intention

This first cycle is going to acclimate you back into regular training as well as implement some practices and principles that we’ll abide by from here on out. We want our workouts to be rigorous, encourage longevity and be fun. We’ll accomplish this by balancing movement planes and archetypes through the week (see below.) Each day’s programming favors movements with significant time under tension as opposed to excessive ballistic movements and volume. Finally, every single workout is tested and tweaked internally before being offered up to our members.

Most of the workouts will follow the age old template of: Strength + Metcon/assistance or a longer single workout of the day which integrates the assigned strength work into the conditioning.

No Rx’d weights

One thing you’ll notice about the programming is that gender specific Rx weights are not assigned to workouts. While they may have utility in competitive CrossFit, for the context of affiliate programming we find that the majority of people don’t end up performing these loads anyway. They can create expectations that may distract you from doing YOUR best. So how do we know what to lift?! Well, like we always have. Our coaches will explain the intended stimulus of the workout/lift, provide context like how many sets it should be broken into or how many reps in reserve you should have as well as guide you individually given their experience working with you. Sometimes we might offer a range of 5 weights that might commonly be used for a workout. For example, you might see (315/275/225/185/135/…) or (115/95/75/55/35/…) which can be a jumping off point for you and your coach to begin figuring out what makes the most sense for you.

No Programmed Snatching (this cycle)

As we make our way back into training we’re going to limit our olympic lifting programming to clean variations. We want you to get the most out of your class time and relative to snatching, cleans allow you to move more weight, create a more profound training stimulus, are easier for most people to perform well, require less flexibility and less time reviewing technique with light weights. We still love the snatch, but are going to “take a break” for a while. That being said, if you love snatching and want to continue, you may substitute a snatch variation on a day we program cleans. You must be competent enough with the snatch variation to only require refinement on your technique, not basic instruction on how to perform it. We may bring it back in future cycles or when we have more flexibility with time, but for now, get ready to get really good at cleans.

Cycle Length

5 Week Cycle
9/2/20 – 10/4/20

Template

The training schedule is broken up into 4 days which continuously repeat.

Wednesday	9/2/20	A
Thursday	9/3/20	B
Friday	9/4/20	C
Saturday	9/5/20	D
Sunday	9/6/20	A
Monday	9/7/20	B
Tuesday	9/8/20	C
Wednesday	9/9/20	D
Thursday	9/10/20	A
Friday	9/11/20	B
Saturday	9/12/20	C
Sunday	9/13/20	D
Monday	9/14/20	A
Tuesday	9/15/20	B
Wednesday	9/16/20	C
Thursday	9/17/20	D
Friday	9/18/20	A
Saturday	9/19/20	B
Sunday	9/20/20	C
Monday	9/21/20	D
Tuesday	9/22/20	A
Wednesday	9/23/20	B
Thursday	9/24/20	C
Friday	9/25/20	D
Saturday	9/26/20	A
Sunday	9/27/20	B
Monday	9/28/20	C
Tuesday	9/29/20	D
Wednesday	9/30/20	A
Thursday	10/1/20	B
Friday	10/2/20	C
Saturday	10/3/20	D
Sunday	10/4/20	A