Training Cycle Template
Training Cycle Dates: M 1/26 – Su 3/22
Crush Week: M 3/23 – Su 3/29
Back Off/Transition Week: M 3/30 – Su 4/5
Cycle Goals:
- Maintain strength
- Prepare for the 2015 CrossFit Open
- Skill Warm-ups
- Barbell Complexes
Monday: Bench Press + WOD/Assistance
Fitness 3×5 Linear Progression
Performance 90%x1, 70%x10 (increase percentages each week)
Wednesday: Back Squat + WOD/Assistance
Fitness 3×5 Linear Progression
Performance 90%x1, 70&x10 (increase percentages each week)
Thursday: Snatch Complex + WOD/Assistance
Fitness and Performance – Varied exposures
Saturday: Front Squat + WOD/Assistance
Fitness 3×3 Linear Progression
Performance 90%x1, 70%x10 (increase percentages each week)
Sunday: Deadlift/Clean Complex + WOD/Assistance
Fitness and Performance – Varied exposures
Performance Percentages:
Week 1: 90×1, 70×10
Week 2: 92.5×1, 72.5×10
Week 3: 95×1, 75×10
Week 4: 97.5×1, 77.5×10
Week 5: 90×2, 80×10
Week 6: 92.5×2, 82.5×10
Week 7: 95×2, 85×10
Week 8: 1RM Test
Competitions/Events:
February 14: Flex in the City
February 22: 2015 NYC Experimental Open
February 28: The Iron Maidens Raw Open
March 1: C.R.A.S.H.-B. Sprints
Want to learn more about CFSBK’s programming? Check out these articles:
- The Underlying Philosophy Behind Programming at CFSBK Chris Fox
- A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
- Low Bar and High Bar Back Squats David Osorio