CrossFit One World – CrossFit
New Training Cycle
Today we will be starting a new training cycle. The goal of this cycle is about intensity.
Our three primary lifts this cycle will be:
Front Squat
Pause Bench Press
Sumo Deadlift
Over the course of the three weeks in this cycle we will be building up toward a 1RM in all three lifts.
Conditioning:
We will be focusing on intervals and repeatability, meaning your ability to maintain the same outputs over and over again.
Skill/Core Work:
we will continue to focus on building core strength and maintaining positional stability.
Benchmark Testing WOD:
Heavy Fran
DT
Total Body + Metcon
Warm-up (No Measure)
500m Row
Couch stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 PVC Jerk Grip OHS
25 banded good mornings
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
5 Front Box Squats
5 DB Squat Jumps
set box/bench at parallel
DB load
men 20lbs
women 15lbs
Conditioning (4 Rounds for time)
4RFT (12min Cap)
300m Row
10 Burpees over rower
12 TTB
Accessories (No Measure)
3 sets:
8ea DB Split-Squats
20 Seated band hamstring curls