We are currently in Cycle 2 (Week 20).
Here is an update on where we are currently at within our macro cycle of programming. We have been putting a ton of emphasis on strength, capacity, and training intensity in regards to how it relates to the CrossFit Games Open and G.P.P. (Overall fitness for all). As I have stated in previous blog posts, this is all in regards to your level and overall goals as an athlete. Our current week will be a tough load week, leading us into the first week of November. Then we will take a necessary de-load week to let the body re-charge and heal to re-build muscle tissues. What this means is you will see a significant drop off in skeletal system load, intensity, and power output. So next week expect the primary focus to be on lactic threshold, aerobic capacity work, stability, and low intensity workouts. Then we will get back after it the 3 weeks after leading us into our Cycle 3 testing period. Keep up the great work, Wall of Blue!
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WARM UP:
3 Rounds
15 Air Squats
10 Push Ups
5 Strict Pull Ups
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8 DB Strict Press
8 Assisted Glute-Ham Extensions
8 Bar Roll Outs
8 DB Bent Row w/ Rear Foot Elevated
LIFT:
Front Squat
3 @ 80%
2 @ 90%
1 @ 95%
*2 Rounds 3-2-1, then 3-2-1.
WOD:
“Air Force”
For Time
20 Thrusters (95/65) (75/55) (65/45) (55/35)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
*EMOM 4 Burpees
**Sub. Back Squat for OHS accordingly.
POST WOD:
Mobilize & Roll
