*Programming Note*
Today is day one of our first off-season training cycle. Throughout the week we will be explaining our focus for each portion of the off-season cycle. But first I would like to show you a lay-out for the year as we work towards the 2018 CrossFit Games Open.
| Cycle | Duration | Dates |
| Off-Season 1 | 12 weeks | April 10 – June 30 |
| Off-Season 2 | 12 weeks | July 2 – September 22 |
| Pre-Season 1 | 8 weeks | September 25 – December 1 |
| Pre-Season 2 | 6 weeks | December 4 – January 5 |
| Pre-Season 3 | 6 weeks | January 8 – February 16 |
| Transition | 1 week | |
| CrossFit Open | 5 weeks |
Our focus for off-season 1 is hypertrophy and base strength. That means for the squats, the rep ranges will be high and the tempo will be slow. We want a lot of time under tension. This is best way to develop a strong foundation that will allow our bodies to handle the stresses they will see as we get closer to the Open.
Conditioning in the off-season will be focused on developing an aerobic base. That means there will not be anything high skilled involved as we do not want there to be a reason for you to slow down. We will also put more focus on running as way to help develop that aerobic base. Running is something you love to hate but don’t actually want to see go away.
As always, feel free to ask one of your coaches if you have any questions.
Strength
Back Squat
- 3 x 10-12 @ 30X0
Build in weight.
Conditioning
4 Sets:
Complete as many rounds as possible in 3:00:
- 12/15 Calorie Row
- 15 Dumbbell Push Press (25/35)
- 20 Jumping Air Squats
Rest 3:00.
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.