We’re entering the second round of our strength cycle! As before, you will be calculating your lifts off your “working weight,” but you should add 5-10 pounds to what you used as your working weight during the last cycle (e.g., instead of a 100 pound working weight for your deadlift you would now be using 110 to calculate all your percentages). If you weren’t here for the last cycle, your working weight should be 90% of your 1RM. And don’t worry if you don’t have a 1RM – either pick a conservative weight or ask your coach to assign you a weight. The point is to keep your working weight the same throughout each 4 week cycle; the only reason you’d adjust is if the weight is too heavy.
In weeks 1-3, you’ll do as many reps as possible on your last set. Only stop if you 1) lose form, 2) can’t do another rep, or 3) reached your comfort level. Week 4 (deload week) is a rest week with an active spin – the percentages are lower but you’ll still have the opportunity to practice the movements. At the end of each 4 week cycle, we’ll start the process all over again. Same percentages, same rep schemes, and max reps every last set, but you’ll add 5-10 pounds to your working weight each cycle.
Don’t forget to ask your coach if you have any questions!
General Warm Up: 20 Spidermans, 20 Hip Openers
Spiderman: assume the top of a push up position and brings your right foot to the outside of your right hand, pause, and then brings the leg back. That’s 1. Alternate sides for 20 total. Hip Opener: from a standing position, lift one leg outward, rotate it in toward the middle of your body, and then set that foot down. Alternate legs walking forward.
Specific Warm Up, 2 Rounds: 15 Wallballs, :20 Static Hanging Knee Raise Hold, 40 Single Unders
Mobility/Activation Recommendation: 2×8 Back Rack Reverse Lunge Steps
Strength (Week 1)
Back Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new working weight to calculate percentages)
Last set is for max reps. And don’t forget to record your working weight and reps!
For Time: 90 Double Unders, 30 DB Snatch (50/35lbs), 60 Double Unders, 20 DB Snatch, 30 Double Unders, 10 DB Snatch
This short “for time” workout is meant to be a quicker cashout after a heavy day of back squats. You should not exceed 2 minutes, :90, and :60 for the three rounds of DUs. You should be cycling the snatches touch and go. We are ideally looking for as close to unbroken sets as possible, but no fewer than sets of 10.
General Warm Up, On a 6:00 Clock: Row 1,000/850m, Max S-Arm DB Squat Cleans with remaining time
You may choose to use your workout weight dumbbell or a slightly lighter one for this warm up. With one dumbbell, we recommend touching between the feet on each rep. You should be finished rowing in less than 4:00 so you have about 2 to loosen up your hips with the squatting.
Specific Warm Up, 2 Sets: 10 Scap Pull Ups, 8 Kip Swings, 6 Kipping hanging knee raises, 4 Toes to Bar
Come off the bar between each movement so you can focus on each individual skill required for quality toes to bar reps. If you cannot get your toes to the bar, remember that there’s a whole lot of space between the hanging knee raise and getting the toes all the way to the bar, so just a little higher each time is still progress!
Mobility/Activation Recommendation: Barbell Tricep or Lat Smash, 1:00/side
Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.
AMRAP 12 Minutes: 10 Dumbbell Front Squats (50/35), 12/10 Cal Row or 12/8 Cal AB, 10 Toes to bar
We are looking for the DB front squat weight to be something that burns the legs, but isn’t so heavy you are unable to complete the front squats in one set each time. For the toes to bar we are looking for no more than 2 sets per round, scaling either the reps or range of motion to keep moving and not get stuck on the bar. The movement that will likely “pace” you is the machine. Put yourself on your least favorite machine and get better.
In the 10 Minutes following the AMRAP, Find a 1RM Power Clean
In true CrossFit fashion, you should be able to call upon your strength both before and after a conditioning piece. Clock for the lift starts immediately after the 12 minute AMRAP.