Context & Design

June 2019 - August 2019

After a transitional deload week (6/24 - 6/30) concluding our 12-week Spring-Summer Training Block, we will be commencing our 6-week Peaking Cycle (Summer Training Block II) which involve wave loading to neurologically prep for maximal 1-rep attempts in the back squat + bench press. The Summer Training Block II will also have a progressive overload cycle for building high-rep pushup capacity for athletes of every level.

In addition, the start of Summer Training Block II will mark a concurrent 9-week Snatch Cycle I that will apply all of the 1st & 2nd pull mechanics we did in the clean & jerk during Summer Training Block I. The 9-week Snatch Cycle I will be followed by a second Snatch Cycle, lasting 6 weeks, shifting the emphasis in training to developing 3rd pull speed & mechanics.

Monday | 10/14/19

Strength/Skill Movements:

  • Run

  • Push Press

Met-Con Movements:

  • Double-Under

  • Toe-To-Bar

  • Deadlift

Tuesday | 10/15/19

Strength/Skill Movements:

  • Turkish Get-Up

Met-Con Movements:

  • Burpee Box Facing Jump Over

  • Pause Front Squat

  • Front Squat

Wednesday | 10/16/19

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • Bike

  • Pull Up

  • Push Up

  • Air Squat

Thursday | 10/17/19

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • Row

  • Dual Dumbbell Farmer’s Carry

Friday | 10/18/19

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • CrossFit Open 20.2

Saturday | 10/19/19

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • Power Clean

  • Strict Handstand Push Up

Sunday | 10/20/19

  • 2-4pm - Open Gym