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Programming Movements 1/10-1/15/2022

Updated: Jan 12

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PROGRAMMING INFORMATION


Strength Cycle Information

New Strength Cycle: January 10th - February 28th!


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 just 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.


MONDAY


STRENGTH:

  • Back Squat

ACCESSORY:

  • Row

  • Thruster

TUESDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Toe To Bar

  • Burpee Box Jump Over


WEDNESDAY


STRENGTH:

  • Power Clean & Push Jerk

CONDITIONING:

  • Wall Walk

  • Dumbbell Walking Lunge

  • Bike

THURSDAY


CONDITIONING:

  • Row

  • GHD Sit Up

  • Dumbbell Bench

  • Ring Row

SKILL:

  • Pistols


FRIDAY


STRENGTH:

  • Deadlift

CONDITIONING:

  • Wall Ball

  • Double Under

  • Muscle Up


SATURDAY


FORTITUDE 8am:

  • Kettlebell Swing

  • Box Push

  • Dumbbell Press

  • Farmer's Carry

CROSSFIT 9am:

  • Kettlebell Swing

  • Box Push

  • Handstand Push Up

  • Sandbag Carry // Farmer's Carry



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