Hello, CFD! 🙂 Let’s get right into some details about our upcoming programming. This week, we’re beginning a new gymnastics cycle with a focus on bar muscle ups! All skill levels will be accommodated. The first and last weeks are testing weeks, with 6 weeks of work in between. On Thursday, you’ll see a baseline test of a 2:00 AMRAP for max reps of either bar muscle ups, kipping chest to bar pull-ups, kipping pull-ups or ring rows. We’ll do the same test again at 8 weeks. In between, we’ll get to work! Athletes should choose the most difficult level they can complete at least 8 reps within the 2 minutes, with good form. For the Independence option, we would like to see only kipping pull-ups, and not butterfly, as the kipping motion most mimics the bar muscle up.
If athletes are performing ring rows, please note your foot position in your score, to assist with retesting at the end of the cycle. Take note of if your legs were straight or bent and where your feet were (directly under rings, 2 feet back, etc). The rings should be set up so that the bottom of the rings are at the top of your hips when standing.
Athletes should not start with one max set and reach exhaustion. Instead, perform smaller sets with short, calculated breaks to achieve the most reps in the 2-minute window.
This week also marks Bring a Friend Week. We’re excited and thankful to welcome new faces into our gym! Remember, you all have the power to make someone’s first impression of CrossFit a great one. I know firsthand some of these new faces have taken years to take their first steps into our doors. Let’s be the kindest, best versions of ourselves while their nerves are at an all-time high. I know you all will be! There’s no better feeling than being a small part in someone’s life changing for the better.
Have your friend(s) register/sign up for their free class(es) here: https://tinyurl.com/5c7jpufr
I also wanted to explain a bit about our current strength cycle. It’s tough, right? 🙂 In the next nine weeks, we will follow a modified version of the Russian Squat cycle to continue improving power in our deadlifts and back squats. We are using these two lifts for one last heavy lifting cycle before the year ends, and then we will switch our focus to more volume-based with lighter loads. The first three weeks are about getting comfortable with the weight while building up in volume. Things start to get spicy in the fourth week as the weights increase, but reps drop. By the seventh week, athletes will lift 90%+ of their heavy singles for multiple reps. Week 7 and 8 have a percentage range for athletes who may want and have the ability to go a little heavier. Keep working hard, and we KNOW you will see gains!
And now for this week’s workouts. On Monday, we’ll start with a fast-paced couplet workout to challenge our athletes’ endurance and leg muscles. Tuesday will be all about grinding through a long chipper workout and finishing with max reps for scoring. Wednesday’s workout will feature a descending rep scheme focusing on grip and shoulder strength with dumbbell step-ups and bench presses. Thursday will include skill and gymnastic work, with athletes working on jump rope and max strict pull-ups for multiple sets. Finally, on Friday, we’ll tackle the infamous “Karen” workout, consisting of 150 wall balls. After that, we have a fun partner workout with aggressive rounds to test grip and core strength.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Deadlift (6×6) and row/hang squat cleans
Tuesday – Bike, sit-ups, HSW
Wednesday – Back squat (6×6) and DB box step ups/bench press
Thursday – BMU/pull-up/ring row work and crossovers/pull-ups
Friday – Muscle snatch + snatch balance and “Karen”
Saturday – Partner workout! Row, TTB, cleans
Sunday – Open Gym
