Monday 8.2.21

Today’s Programming

STRENGTH

Box Squat
Heavy Five

Notes
Work up to a heavy set of 5 reps on the box squat in no more than 8 total sets. Choose a box that will get your hip crease just below parallel. Sit, on tension for a one count before driving up out of the hold. Try to maintain the ability to move quickly.

METCON

21-15-9 reps for time of:
Bike Cals
Deadlifts
Burpees Over the Bar

Notes
Time cap: 15:00
Bike: 21-15-9 / 15-9-6
DL: Choose a medium heavy weight that will allow you to move quickly and perform each round either unbroken or in 2 quick sets. (225/185/155/135/95/75/..)

CASHOUT

Reverse Crunch + Deadbug
3×10-12
:60 rest

CrossFit Group Class Programming Template

Alchemy @ Home

Charles, Grant, Rana and Coach Kharp hanging out together

Programming for 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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Annie Thorisdottir’s Shocking 200-lb Snatch