Workout of the Day
STRENGTH
A1: DB Pause Bench Press
3×8-12
A2: Single Arm Farmer’s Carry
3×160’e
Notes
Perform 3 progressively more challenging sets on each exercise. Your final set should not be a grind.
METCON
AMRAP 12:00
6 SA DB Hang Power Clean + Push Press (L)
6 SA DB Hang Power Clean + Push Press (R)
6 Kipping Toes to Bars
12 Push-Ups
Notes
Kipping T2B: 6 kipping / 6 Strict / 12 Sit-Ups
Push-Ups: 12 strict / 6-8 strict / Banded, elevated or knee push-ups
CrossFit Group Class Programming Template (WK1/7)
Next Training Cycle 1/3-2/20
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.
MGMT: Is the idea that Tuesday will be heavy squat day forever? I really miss squatting heavy and Tuesdays will be a no-go for me as long as the Foxes are still doing meditation. I guess I will have to sub out a group class each week for OG?
no not necessarily but it has fallen on Tuesdays the past two cycles. You can always sub a group class for OG and you might consider performing the Monday cleans as squat cleans even if they’re written as power.
I’ll be including some heavy meditations on Tuesdays in 2022.
Lol, love and miss y’all!
On a more genuine note, I was so so happy to see the dynamic duo of Sasha and Lizzie holding a yoga and meditation event yesterday. I’m sure it was perfect and wish I could have been there.
Miss ya foxy!!!