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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
CONDITIONING:
Thruster
Toe To Bar
Bike
TUESDAY
STRENGTH:
Bench Press
CONDITIONING:
Rope Climb
Weight Plate Step Up
Burpee Box Jump Over
Deadlift
WEDNESDAY
STRENGTH:
Power Clean & Jerk
CONDITIONING:
Row
Sit Up
Push Up
Power Clean & Jerk
THURSDAY
STRENGTH:
Deadlift
CONDITIONING:
Double Under
Wall Walk
Single Dumbbell Lunge
"CHIPPER" FRIDAY
CONDITIONING:
Run
Burpee
Kettlebell Swing
Hand Release Push Up
Deadlift
Pull Up
Power Clean
Box Jump
Push Press
Sit Up
Kettlebell Snatch
Double Under
Front Squat
Walking Lunge
Wall Ball
Rope Climb
Skills & Drills:
Pistol Work
SATURDAY
CONDITIONING:
Run
GHD Sit Up
Shoulder To Overhead
Front Squat
SUNDAY
CONDITIONING:
Coach's Choice Hero Workout
Optional Bike Erg Workout
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