Programming Movements 1/21-1/26/2022

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PROGRAMMING INFORMATION

Strength Cycle Information

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

This 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:

• Bike Erg

• Wall Ball

• Sit Up

• Double Under
  

TUESDAY

STRENGTH:

• Bench Press

CONDITIONING:

• Dumbbell Snatch

• Toe To Bar

• Burpee Over Dumbbell

WEDNESDAY

STRENGTH:

• Power Clean & Jerk

CONDITIONING:

• Airdyne Bike

• Box Jump

• Muscle Up

• Bike Erg

• Handstand Walk
  

THURSDAY

STRENGTH:

• Deadlift

CONDITIONING:

• GHD Sit Up

• Back Squat

• Handstand Push Up

"CHIPPER" FRIDAY

CONDITIONING:

• TBA

SATURDAY

CONDITIONING:

• Airdyne Bike

• Rope Climb

• Hang Squat Clean

• Sit Up

SUNDAY

CONDITIONING:

• Coach's Choice Hero Workout

• Optional Bike Erg Workout