CrossFit One World – CrossFit
New Training Cycle
New Cycle
This next cycle we are about to start will lead us into the crossfit open cycle.
This will be our last cycle focused on adding strenght, speed and power. The goals of this cycle is to start fine tuning some movement we may see in the open.
Strength:
Back Squat
Push Press
Squat Clean
Squat Snatch
Conditioning:
High turnover based metcons getting your body ready for quicker movements and higher heart rates
Skill:
Handstand push-up positions
Chest to bar positions
Max Effort Upper
Warm-up (No Measure)
500m Row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
10 Kip Swings
3 Wall Walks
10 MB Rotation Slams
Strength Work (5 Rounds for weight)
Every 3min x 5
5 Push Press
6-8 Chest to bar
Conditioning (3 Rounds for time)
Every 5min x 3
10 DB Hang Power Cleans 50/35lbs
8 Push-ups
500/400m Row
Accessories (No Measure)
3 sets:
10 DB Bench Press
12 Ring Rows
rest as needed