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Current Cycle

We are currently in an 8 week cycle where the primary focus is to increase raw strength and continue to build the aerobic base. We will be honing in on the three lifts which are tested in the Total – Back Squat, Deadlift and Press. There will still be plenty of supplemental conditioning to make sure everyone is continuing to develop skill and strength in the variety of movements we use in CrossFit. The general format for the programming is as follows.

Monday: Tempo Front Squat, Upper Body Pull. *The 2nd to last week of September we are going to test a max front squat. Starting Monday 10/6 we will be back squatting instead of front squatting on Mondays.

Tuesday: Upper Body Push (Press, PP, PJ, SJ) + Gymnastics Skill/Strength work, Lower Body Pull (Deadlift – heavier efforts as the weeks progress)

Wednesday: Olympic Weightlifting (Clean & Snatch) and conditioning will have a weightlifting focus.

Thursday: Until the week of 10/6 we will be back squatting. After 10/6, Lower Body Pull + Accessory work (Deadlift variations + glute and back strengthening), Upper Body Push (horizontal and vertical), Longer conditioning

Friday: Single Leg Strength Work (Bulgarian Split Squat, Lunge), Upper Body Pull

*If you want to maximize increases in squatting numbers you can attend Squatting class with Chris on Friday Nights. Through the month of September if you back squat with class on Thursday you cannot back squat on Friday as well. Pick one. Those who have been consistently attending Friday’s squatting class for the past 4-6 weeks are encouraged to stick with the same cycle which will conclude the 2nd to last week of Sept.

Saturday: Competitor’s Team Practice, a Partner or Team Workout, and Prehab with Erin!

Sunday: Croga with Arianna! Our only open gym session offered during the week, a longer aerobic conditioning piece as the workout of the day

If you have any questions about the current cycle and how to plan your schedule to work with your goals please email perrin@crossfitcc.com or erin@crossfitcc.com.

Current Members, for your records

  • Back Squat was last tested on 7/7/14 and 6/9/14
  • Strict press was last tested 7/8/14 (no board score posted)
  • Deadlift was last tested 7/8/14 for a heavy triple. Your 1RM should be around 90% of that #

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