– We are on Week 2
– 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 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.
Day 1: 5×5 Back Squats (65%)
Day 2: 5×5 Bench Press (65%)
Day 3: Every minute (10 minutes) 5 Power Snatch (light)
Day 4: 5×5 Deadlift (65%)
– Now that the Strength has started, back workouts will stay under 20 minutes to fit the class flow. For the first 3 days of the week, we will see 3 different intervals. Monday has 3 movements that can heavily tax the hamstrings. Tuesdays 2 movements with the focus being on getting comfortable completing high rep thrusters while under heavy duress. Wednesday is a double banger with strength/bike intervals, recovering, and hanging on. Then we end the week with another fun, high-skilled open workout (19.3).
– Tuesday, the workout will be performed first, and then Strength will follow.