New 8-Week Cycle!
Team, starting this week we are excited for you to take on our brand new 8 week cycle called the “Hybrid Cycle”. Our focus for this cycle is to touch on higher volume, higher intensity strength specific pieces to develop both your overall strength and endurance. The cycle will be built around the strength / weightlifting cycle and we will be working towards developing full GPP style CrossFit conditioning that targets a wide array of time domains, combinations, and new skills. As always we will be keeping partner and team workouts on Saturdays, while working into a programming approach that stays varied over the rest of the week in terms of not having specific days target a particular system. Our conditioning approach will be focused towards more interval based workouts and less straight for time workouts towards the beginning of the cycle and move towards more specific targets for time workouts at the end of the cycle. With the primary objective and secondary objectives for the day, we would like coaches to talk through these in order to change the mentality from always racing to having a focus on how to just get better and improve some specific components of each workout. I.e bigger sets on Toe to Bar, pushing the Row to a specific pace even though that might not yield the best overall time. By working certain parts of workouts we can learn ourselves and find better strategies for when we have test workouts pop up in the programming.
Programming Goal:
– Establish a new 10rm & 1rm Front Squat
– Establish a new 1rm Back Squat
– Establish a new 1rm Snatch and Clean and Jerk
-Establish a 3RM Deadlift
The goal is to develop your work capacity and overall strength capacity.
Monday
P1 Strength
Double KB Front Squat
Every 2:30, 4 Sets
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 10 Reps
Set 4: 10 Reps
*Increase weight each set, building to a heavy set of 10 for the day
After each set:
100ft Reverse sled drag
:20 star plank (alt sides each set)
—
Strength
Front Squat
Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70%
—
3 Sets, Max Reps
1:00 Max Calorie Row
:30 second Rest
1:00 Max Distance Sandbag Carry 150/100lb, or Dual Kettlebell Front Rack Carry 53/35lb
:30 second Rest
1:00 Max Calorie Echo Bike
:30 second Rest
1:00 Max V-Ups
:30 second Rest
—
WOD THOUGHTS: Focus: We really should be pushing the effort level here on the movements today, especially the machines. This will force us to be under some fatigue and labored breathing going into the midline work which will create a greater effect on bracing mechanics and learning to control your breath.
Tuesday
P1 Strength
Double KB Deadlift + Double DB Push Press
Every 3:00 minutes, 4 Sets
Double KB Deadlift 2.2.2 reps
(Rest 10-20 seconds between clusters)
+
5 Double DB Push Press
*After each set:
10 weighted calf raises
8 Strict Hanging Knee Tucks
—
Strength
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
(Rest 10-20 seconds between clusters)
+
5 Push Press @ 75%+
—
For Time
15/10 Strict Pull-Ups
20 Deadlifts, 225/155lb
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
20 Deadlifts, 225/155lb
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
20 Deadlifts, 225/155lb
15/10 Strict Ring Dips
—
WOD THOUGHT: We are focused todauy on developing strict strength and posterior chain volume / resiliency. This combo will be sure to create a good full body muscular stamina conditioning effort. For each movement work on quality reps, full range of motion, and show control. The runs should add as a little active recovery in the middle to shake things out, while still forcing you to keep a moderate-hard pace.
Wednesday
P1 Strength
Every 2:00 minutes, 6 Sets, Complete the following:
1 High Hang Power Snatch
1 Hang Power Snatch
Rest 20 seconds
1 Power Snatch
12 Bear Plank Pull Throughs
8 KB Side Bends (each side)
—
Strength
Every 2:00 minutes, 6 Sets, Complete the following:
1 High Hang Snatch
1 Hang Snatch
Rest 20 seconds
1 Snatch
—
5 Sets, For Reps:
3 minute AMRAP
4 Box Jumps @ 30/24″
4/4 Single Arm Kettlebell Snatches, 70/53lb
12 Air Squats
Rest 1:00 minute between sets
—
WOD THOUGHTS: *Score: Total Reps. This workout is inspired by the classic Benchmark workout “The Chief” The goal today is to accumulate 3 rounds plus each 3 minute AMRAP. As best as possible, focus on being smooth through each movement but keeping your transitions purposeful and try your best not to stop. Please select a load on the Kettlebell Snatches you know you can cycle for unbroken sets.
Thursday
Gymnastics Work & Prep
—
3 Sets, For Time:
500/450m Row
into:
3 Rounds
10 Burpees to Target
10 Toe to Bar
Into:
500/450m Row
Rest 2:00 minutes between sets
—
WOD THOUGHTS: Score: Time for each set
Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.
Friday
P1 Strength
Heavy Goblet Squat Clusters
Every 2:30, 4 Sets
3.3 Reps
Rest 20 seconds between clusters
*Holding a heavy weight across all 4 sets
*After each set:
12 Weighted Hip Thrusts
10 Gorilla Rows
—
Strength
Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80%
Rest 20 seconds between clusters
—
Every 6:00 minutes, 3 Sets
48 Double Unders
24/16 Calorie Echo Bike
12 Strict Handstand Push-Ups
6 Squat Cleans 225/155lb
—
WOD THOUGHTS: We are looking to have each round completed at a steady clip with the final Squat Cleans done as singles, ideally completed under 1:00 minute. This will force athletes to complete 1 rep every 10 seconds or so at the end of the conditioning effort and add some volume in for the legs today. This will act like cluster sets to finish just as we hit with the Back Squat sets above.
Saturday
Gymnastics Prep – rope climbs and muscle ups
—
In Teams of 3 Complete
For Time:
60 Ring Muscle-Ups
60 Dual Dumbbell Bench Press 50/35lb
30 Rope Climbs
30 Devils Press 50/35lb
—
WOD THOUGHTS: Today we are focused on upper body muscular endurance and stamina. The goal with this workout is to have 3 person teams working to accomplish the work evenly. By splitting up the work into teams of 3 we will hit a quicker feel of a chipper and maintain better sets across with all athletes.
Sunday
2:00 AMRAP
200m Run
-Max Distance Dual Dumbbell Suitcase Lunge 50/35lb
Rest 1:00 minute between sets
Continue until 300ft (100m) is completed
—
WOD THOUGHTS: 8 round cap. We are getting into a butt burner on this one. The emphasis here is definitely heavy on the legs and we are expecting the runs and distances to get shorter as the rounds go on as fatigue will build no matter how much you pace this one out. Just stay steady and work to complete the work