CrossFit One World – CrossFit
New Training Cycle
Happy New Year Everyone!
This week we will be starting a fresh new cycle. I know everyone may have been traveling or not training much over the last month, the goal of this cycle is to get everyone back into the groove.
This month will be all about building volume and not pushing the intensity. Structural balance and building back capacity will be our main focuses.
Our primary lifts will be:
Front Squat
Bench Press
Hang Clean
Push Press
Conditioning will be focused more on volume over intensity. We will have longer intervals which means don’t try to push your limits, focus on repeatable pacing.
Max Effort Lower
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
+
3 sets
25 Goblet Squats
25 Russian KBS
15s forearm plank
Strength (5 Rounds for weight)
Every 3min x 5
Pause Front Squat x 5
Box jump x 5
3s pause at the bottom
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min @moderate pace
50 Double Unders
15 TTB or K2E
100m Run
Accessories (No Measure)
3 sets:
8/ea DB Split Squats
25 Banded glute bridges
rest as needed