Turn2CrossFit – CrossFit
New Cycle
Week 1 of our new Strength/Skill Cycle will consist of the following:
Monday- Back Squats and Front Squats. We have worked really hard on the previous cycle to build strength in both of these lifts and we will not sacrifice losing it. We will alternate between low rep, heavy days to build strength on one specific squat (back/front) and higher rep, lighter days to build up volume like we did last week (4 front squats directly into 8 back squats).
Tuesday- Gymnastics. Focusing on pulling and pushing strength, we will also incorporate a mix of static and dynamic movements. These accessories are essential in improving or getting your first kipping pullups, ring dips, muscle ups, etc.
Wednesday- Olympic Lifting. We will be focusing more on technique and positioning this time around. We have already established a good base of volume with our touch and go cleans and snatches. Now we can focus more on refining our movements and building in weight.
Thursday- Monostructural. This refers to exercises that involve one cyclical movement and help build cardiorespiratory endurance and stamina. These will be longer workouts.
Friday- Overhead Squats for the strength portion and then your choice of a classic Hero Wod or Partner Wod. “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” -Coach Glassman
Warm-up
400m run or row
10m knee to chest stretch
10m quad stretch
10m spiderman crawl
10m Bear crawl
*3 rounds of*
3 burpees
3 power cleans 45/35
3 thrusters 45/35
3 back squats 45/35
Back Squat
7×3 Back Squat
Lift every 3 minutes. (70-80% of 1 RM)
Work up to weight and stay at the same weight for all 7 sets.
“Royal Flush” (Time)
For Time:
5-7-9
Power Clean 95/65
Bar Facing Burpee
Thruster
Bar Facing Burpee
Rx+=135/95