Programming Movements 1/10-1/15/2022

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PROGRAMMING INFORMATION

Strength Cycle Information

New Strength Cycle: January 10th - February 28th!

With the New Cycle, we will be taking it back to the basics for the start of 2022. This new cycle will focus on the 3 basic power movements (Back Squat, Deadlift, Bench Press), where we will hit some maxes early on and retest again at the end. Also, we will take the Olympic Lifting down in weight and just focus on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks (Jan 10th - Feb 28th), putting us at the second week of the 2022 CrossFit Open.

MONDAY

STRENGTH:

• Back Squat

ACCESSORY:

• Row

• Thruster
  

TUESDAY

STRENGTH:

• Bench Press

CONDITIONING:

• Toe To Bar

• Burpee Box Jump Over

WEDNESDAY

STRENGTH:

• Power Clean & Push Jerk

CONDITIONING:

• Wall Walk

• Dumbbell Walking Lunge

• Bike
  

THURSDAY

CONDITIONING:

• Row

• GHD Sit Up

• Dumbbell Bench

• Ring Row

SKILL:

• Pistols

FRIDAY

STRENGTH:

• Deadlift

CONDITIONING:

• Wall Ball

• Double Under

• Muscle Up

SATURDAY

FORTITUDE 8am:

• Kettlebell Swing

• Box Push

• Dumbbell Press

• Farmer's Carry

CROSSFIT 9am:

• Kettlebell Swing

• Box Push

• Handstand Push Up

• Sandbag Carry // Farmer's Carry