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Programming Movements 1/7-1/12/2022

Updated: Feb 7

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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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