Training Cycle Template
Training Cycle Dates: M 12/1 – Su 1/11
Crush Week: M 1/12 – Su 1/18
Back Off/Transition Week: M 1/19 – Su 1/25
Cycle Goals
- Prepare for the 2015 CrossFit Open
- Lactate threshold work
- Cycling Olympic lifts
- Cycling Kipping Pull Ups and Toes to Bar
- Time Capped Ladders
- SWU: One kipping pull-up/ one Kipping T2B for more practice
Monday: Bench Press + Deadlift + WOD/NFT
Fitness 3×5 Linear Progression Bench, Heavy 5 Deadlift
Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. Heavy 5 Deadlift.
Wednesday: Front Squat + WOD/NFT
Fitness 3×3 Linear Progression
Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.
Thursday: Power Clean + WOD/NFT
Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)
Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)
Saturday: Squat + WOD/NFT
Fitness 3×5 Linear Progression
Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.
Sunday: Power Snatch + WOD/NFT
Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)
Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)
Competitions/Events:
CrossFit Hoboken Winter Challenge 7.0: December 6