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Sunday
Nov162014

December 1, 2014 - January 25, 2015

Training Cycle Template

Training Cycle Dates: M 12/1 - Su 1/11
Crush Week: M 1/12 - Su 1/18
Back Off/Transition Week: M 1/19 - Su 1/25 

Cycle Goals

  • Prepare for the 2015 CrossFit Open
  • Lactate threshold work
  • Cycling Olympic lifts
  • Cycling Kipping Pull Ups and Toes to Bar
  • Time Capped Ladders
  • SWU: One kipping pull-up/ one Kipping T2B for more practice

Monday: Bench Press + Deadlift + WOD/NFT

Fitness 3x5 Linear Progression Bench, Heavy 5 Deadlift

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. Heavy 5 Deadlift.

Wednesday: Front Squat + WOD/NFT

Fitness 3x3 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. 

Thursday: Power Clean + WOD/NFT

Fitness 5x3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent) 

Saturday: Squat + WOD/NFT

Fitness 3x5 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.

Sunday: Power Snatch + WOD/NFT

Fitness 5x3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)

Competitions/Events:

CrossFit Hoboken Winter Challenge 7.0December 6 

Tuesday
Sep232014

September 29 - November 11, 2014

Training Cycle Template

Training Cycle Dates: M 9/29 - Su 11/9
Crush Week: M 11/10 - Su 11/16
Back Off/Transition Week: M 11/17 - Su 11/23 

Cycle Biases: Pretty similar to the previous cycle with a few focuses.
- Strict HSPU (over kipping).
- Rx'd Box Jumps will be 2-foot take off.
- Gymnastics assistance work in the form of static holds, global and hip flexion. 
- We'll also see some Rope Climbs programmed.

Standardized Warm-ups
Will be the same with a few provided to hacks to scale up or work on individual weaknesses.

Monday: 
Performance: Rack Jerk (80-90% range)
Fitness: Push Press (5x3) Linear Progression
+ Conditioning/Assistance Work

Wednesday: 
Performance: Back Squat 5/3/1 (Trying to get advanced Novices to transition into 531)
Fitness: Back Squat 3x5 Linear Progression
+ Conditioning/Assistance Work

Thursday: 
Performance: Clean (80-90% range)
Fitness: Clean (complexes)
+ Conditioning/Assistance Work

Saturday:
Performance: Front Squat (5-5-3-3-2-1)
Fitness: Front Squat 3x3 Linear Progression
+ Conditioning/Assistance Work

Sunday: 
Performance: Snatch (80-90% range)
Fitness: Snatch (complexes)
+ Conditioning/Assistance Work

Competitions/Events:

Fight Gone Bad 2014: October 18 

Monday
Aug042014

August 4 - September 28, 2014

Training Cycle Template

Training Cycle Dates: M 8/4 - Su 9/14
Crush Week: M 9/15 - Su 9/21
Back Off/Transition Week: M 9/22 - Su 9/28 

Monday: Press Variant (Press/Push Press/Bench Press) + WOD/NFT 

Wednesday: Back Squat + WOD/NFT 

Thursday: Snatch Variant + WOD/NFT 

Saturday: Back Squat + WOD/NFT 

Sunday: Clean and Jerk Variant + WOD/NFT 

This cycle will be slightly less linear than the previous one. It will not include two-lift days, and will include more conditioning and Not-for-Time (NFT) assistance work. Performance will be alternating between a volume day (20 reps) and an intensity day (percentage-based singles) on the squat.

Competitions/Events:

Subway Series | Long Island City: August 3 
Subway Series | CrossFit Queens: August 10
Subway Series | CrossFit Virtuosity: August 17
Subway Series | CrossFit South Brooklyn: August 24

Wednesday
Apr302014

June 9 - August 3, 2014


Training Cycle Template

Training Cycle Dates: M 6/9 - Su 7/20
Crush Week: M 7/21 - Su 7/27
Back Off/Transition Week: M 7/28 - Su 8/3 

Monday: Press | WOD

Fitness 3x5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

Tuesday: Rest Day

Wednesday:  Clean and Jerk | Front Squat | Optional DIY Cashout

Fitness
Clean and Jerk: Position focused complexes
Front Squat: 3x5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Clean and Jerk: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Front Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Thursday:  Gymnastics-based WOD (HSPU, Kipping Pull Up, Muscle Ups, Toes to Bar)

Friday: Rest Day

Saturday: Snatch | Back Squat | Optional DIY Cashout

Fitness
Snatch: Position focused complexes
Squat: 3x5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Snatch: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Back Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Sunday: Power Clean and Push Jerk or Deadlift | WOD

Deadlift: 4x2 Linear Progression. Start at 10-20lbs less than your 3x3 weight.
Power Clean and Push Jerk: 80%x2x5 (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)

Competitions/Events:

Hail to the Queen: July 7
Subway Series | Long Island City: August 3
Subway Series | CrossFit Queens: August 10
Subway Series | CrossFit Virtuosity: August 17
Subway Series | CrossFit South Brooklyn: August 24

 

Monday
Apr142014

April 14 - June 8, 2014

Training Cycle Template

Training Cycle Dates: M 4/14 - Su 5/25
Crush Week: M 5/26 - Su 6/1
Back Off/Transition Week: M 6/2 - Su 6/8

Training Cycle Template

  • Monday:  Bench Press + WOD
    Fitness 3x5 LP

    Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.
  • Tuesday: Rest Day

  • Wednesday:  Snatch + Back Squat
    Fitness 
    Snatch: Position focused complexes
    Back Squat 3x5 LP

    Performance
    Snatch: Full lift then back off reps
    Back Squat (High Bar Bias) wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.
  • Thursday:  WOD gymnastics based

  • Friday: Rest Day

  • Saturday: Clean & Jerk + FSQ
    Fitness 
    C&J - Position focused complexes
    Front Squat 3x5 LP

    Performance
    C&J - Full lift then back off reps
    Front Squat wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.
  • Sunday: Deadlift (Fitness) or Power Snatch (Performance) + WOD
    Fitness 
    Deadlift 1x5 LP

    Performance
    Power Snatch 85%x2x5 (use 85% of this week's best snatch)

*Note* Performance is seeing a bit of a volume shock this cycle...brace yourselves. Avoid taking more than the prescribed rest. 


Competitions/Events

Mayhem In the Meadowlands: Sa 5/3
Brooklyn Half Marathon: Sa 5/17
Memorial Day Muprh: M 5/26
CrossFit North East Regionals: F 5/30 - Su 6/1
Spartan Race:
 Su 5/31