Monday 2017.08.14

*Programming Note*

This week begins the last 6 week mesocycle of our off-season training program, after which we will transition into preseason training. Our focus for this last 6 weeks of the off-season is to continue to develop your squat, helping to build your absolute strength. We will also keep the focus of the conditioning on lower skilled aerobic work. We have rebuilt our weightlifting working from the hips, down and will now be working our way towards taking lifts from the ground. But, the focus is still on positions and rhythm. Let any of your coaches know if you have any questions and finish the off-season strong!

Strength

Back Squat

Performance:

  • 4 x 5 @ 85-90% of 5 rep max

Fitness:

  • 4  x 4-6 @ 20X1

Conditioning

“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

“Jackie” will be our baseline workout for the last mesocycle of the off-season. We will retest this workout at the end of the 6-week cycle.

Saturday 2017.08.12

0830 Open Gym

1000 CrossFit

In teams of 4, conga line style, complete 3 rounds each:

  • 20 Double Kettlebell Deadlifts (70/53)
  • 20 Shoulder to Overhead (115/75)
  • 20 Wall Balls (20/14)
  • 20 Burpees

Each athlete occupies a station. Athletes must rotate through each station 3 times for a total of 3 rounds completed as a team. You may only rotate once every athlete on your team has completed their prescribed work.

Friday 2017.08.11

Strength

Front Squat

Performance:

  • Establish a 2 rep max

First rep has a 5 second descent and a 5 second pause in the bottom. The second rep has no tempo restriction.

Fitness:

  • 4 x 2-3 @ 55X1

Conditioning

Complete as many rounds as possible in 14:00:

  • 60 Double Unders
  • 12 Double Kettlebell Front Rack Reverse Lunges (53/35)
  • 20/15 Calorie Bike or Row

Thursday 2017.08.10

Strength

1A) Push Press

  • 4 x 3, Building

1B) Horizontal Ring Row

  • 4 x 12-15

Conditioning

With a partner, complete for time:

  • 20 Wall Walks (opwaat)
  • 60 Burpee Box Jump Over (opwaat)
  • 400m Run together
  • 10 Wall Walks (opwaat)
  • 30 Burpee Box Jump Over (opwaat)

Wednesday 2017.08.09

Strength

1A) Deadlift

  • 4 x 2-4 @ 21X1

1B) Push Ups

  • 4 x 7-9 @ 21X2

Performance:  Wall Facing Handstand Push Ups

  • 4 x 5-7 @ 20X1

Conditioning

For time:

  • 600m Run
  • 21 Alternating Dumbbell Snatches (70/45)
  • 4 Bar Muscle Ups
  • 400m Run
  • 15 Alternating Dumbbell Snatches
  • 3 Bar Muscle Ups
  • 200m Run
  • 9 Alternating Dumbbell Snatches
  • 2 Bar Muscle Ups

*Substitute 12, 10, 8 Chest to Bar Pull Ups for Bar Muscle Ups.*