Workout of the Day
We will use “wave” loading for our squats this cycle. The intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 2 reps or so “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (2-4): 45×10, 85×6, 105×2-4
Work Sets (4): 125×8, 135×6, 145×4, 130×8
5 Strict Pull Ups
10 Alt Plate Overhead Reverse Lunges (5ea)
25 Double Unders
Start your year off right with this straightforward triplet! Choose a challenging but sustainable variation on the pull ups and a heavy weight you can stabilize overhead on the lunges. Start smooth and finish strong!
Pull Up Scaling
A. Volume: 2-4 strict/round
B. 1 Strict + 4 Banded
C. 5 Banded Strict
D. 5 Foot Assisted Strict (with a box under a pull up bar OR bar across the rack)
Double Under Scaling
A. Volume: 15-20/round
B. DU Practice x 30 sec/round
C. Alt Foot Step Jump Rope x 40 reps
D. Single Unders x 40 reps
Whether today feels like a fresh start, or just another day to you we want to remind you about the concept of being relentless. Relentless does not mean perfect, it means that you keep getting up and moving forward. In our case, its towards the things in life that bring you health and happiness. Anticipate and embrace difficult tasks and times ahead. Celebrate every accomplishment no matter how small and keep moving towards your north star. One day at a time, one decision at a time. We’ll be here every day in 2024 to help you.
First Programming Cycle of 2024
This 8 Week training cycle written primarily 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.
Back Squat Progression
We will use wave loading for our back squats, as follows:
WK 1: 8-6-4-8
While not linear, we will deadlift each week, using timed segments, some dynamic combinations, and an overall build in volume towards a challenging workout near the end of the cycle.
We will dedicate one day per week to developing both technique and capacity with gymnastic movements, particularly those we tend to see in the Open. Regardless of whether you plan to participate, this day is a great opportunity to improve your body control and the other foundations for fitness that gymnastics provides!
You know it, you love it. This cycle will continue with two “Floater” strength days, where members will have 3-4 options to incorporate strength work they might otherwise miss on other days of the week!
Monday Back Squat
Tuesday Floater Strength
Thursday Varied, with a bias toward single leg movements
Friday Gymnastic Capacity
Sunday Floater Strength