Week of 10/31/22

MAX OUT WEEK IS FINALLY HERE! We have reached the end of our nine-week cycle, and get to test our snatch, clean & jerk, and front squat one rep this week. I have really enjoyed seeing all of the progress made in the Olympic Lift technique!  Remember that CFD offers barbell class twice a week, which is open to EVERYONE!  

Here’s what NCFIT has to say about the wrap-up of our cycle, and what’s in store for next month:

Last month we finished up our Oly cycle that culminated in retesting out 1-RM Snatch/ Clean & Jerk, and Front Squat! We also retested our Benchmark workouts Cloudkicker and California Lovin which highlighted the barbell and allowed everyone to put their oly work into practice! We also continued to see two grind workouts per week to work on building those engines and trying to stay consistent over longer periods of time!

As mentioned above we will be switching gears and focusing on tried-and-true GPP for our strength. This means we will see lifting but it will not follow a linear progression. We will Squat, Press, Pull once a week and we will get a variety of different strength days leading up to the end of the year when we will test our 1-RM Bench Press/ Back Squat/ Deadlift. This could range from tempo to wave loading all with the primary focus of getting everyone ready for some heavy singles towards the end of December.

This month we will be slamming the pedal to the metal twice a week with SPRINT-style workouts. Coming off long GRIND workouts we should have a solid conditioning base and now we challenge that base with fast bursts of energy for single or multiple efforts. We will help train the body to recover more efficiently with these sprint workouts.

We will also retest two amazing workouts: DT and Ripcord. One is a classic Benchmark and the other is one of our favorite NCFIT Benchmarks so get excited. Lastly, we will see 1-2 bodybuilding finishers from our NCFLEX program integrated into the week to get a nice pump leading to the end of the year!  

NCMETCON Weekly November Commitments

  • (1-2) Sprint Workouts 
  • (1) Back Squat Day 
  • (1) Deadlift Day 
  • (1) Bench Press Day 
  • (1) NCFLEX Finisher 
  • (1) Optional Partner Workout 

NCMETCON November Benchmarks

  • DT
  • Ripcord

NCMETCON September/October Olympic Lifting Cycle

  • WEEK 1 (9/5) ✔️
    • Heavy 1-Rep Snatch 
    • Heavy 1-Rep Clean & Jerk 
    • Front Squat (10-10-8)
  • WEEK 2 (9/12) ✔️
    • Hang Muscle Snatch + Hang Power Snatch 
    • Hang Muscle Clean + Hang Power Clean 
    • Drop Jerks  
    • Front Squat (10-8-6)
  • WEEK 3 (9/19) ✔️
    • High Hang Power Snatch + Hang Power Snatch 
    • High Hang Power Clean + Hang Power Clean 
    • Push Jerk + Split Jerk 
    • Front Squat (8-6-6)
  • WEEK 4 (9/26) ✔️ 
    • Clean Deadlift + Clean Pull 
    • Pausing Snatch Deadlift + Snatch Pull 
    • Pausing Split Jerks  
    • Front Squat (6-6-4)
  • WEEK 5 (10/3) ✔️ 
    • Power Snatch + Hang Squat Snatch 
    • Power Clean + Hang Squat Clean 
    • Split Jerks 
    • Front Squat (6-4-4)
  • WEEK 6 (10/10)  ✔️
    • Snatch + Hang Squat Snatch 
    • Clean + Hang Squat Clean 
    • Power Clean + Jerk
    • Front Squat (4-4-2)
  • WEEK 7 (10/17)   ✔️ 
    • Snatch 
    • Clean & Jerk 
    • Front Squat (4-2-2)
  • WEEK 8 (10/24)  ✔️
    • Deload
  • WEEK 9 (10/31)
    • Heavy 1-Rep Snatch
    • Heavy 1 Rep Front Squat
    • Heavy 1-Rep Clean and Jerk


  • Shoulder Health with Dr. Matt:  Please join CFD in welcoming Dr. Matt Paluchniak of evolv PT for a Shoulder Health Workshop at CrossFit Develop.  Saturday, November 5th at 10:15 am.  $20 per person, reserve your spot in Wodify.  
  • CHAD PREP!  Chad will be programmed for Veteran’s Day (November 11).  Each week leading up to the workout, there will be a finisher posted at CFD to help you prepare.
  • Rouge 1000LB CHALLENGE: get signed up for the 1000# challenge on the Rouge website!  We will be doing the challenge as a group on December 18th.  
  • HERO WOD Sunday’s during Open Gym (8-10 am).  Open gym is staffed by a coach, but not “coached,” so come prepared to warm-up and workout on your own! Watch for the workout to be posted on the CFD Members Facebook page.

Looking to Compete?

Here are some upcoming Competitions in our area!

November 12: Graveyard Games (MMF) CrossFit Kenosha, Kenosha 

December 10: Driftless Winter Throwdown (MF) scaled, intermediate, Rx, Driftless CrossFit, Onalaska

December 18: Rouge 1000/750# Challenge at CFD.  Challenge is open now, closes December 31.  


Monday: MAX SNATCH // “Witch Please” (effort)

Tuesday: Metcon (effort)

Wednesday: MAX FRONT SQUAT (effort)  // Barbell (Clean & Jerk)

Thursday:  Active Recovery Metcon (effort)

Friday: MAX CLEAN & JERK // “Chad” prep

Saturday: Barbell (Snatch) // Metcon & Partner Finisher

Sunday: OPEN GYM 

Heidi Kilbourn

Gym Manager //USAW-L1 //CF-L1