Monday 4/11/2024

Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.

Fitness

A. Warm-Up

0-5 mins: General Warm-Up

5-10 mins: Snatch Warm-Up

• Focus on shoulder mobility, hip extension, and grip positioning.

10-15 mins: Workout-Specific Prep
2-3 Sets of:

• 9 sec Assault Bike Sprint (3 sec ramp up, 3 sec @ 100%, 3 sec ramp down)

• 3-4 Burpee Box Jumps

• Rest: 90 sec active recovery on bike at an easy pace.

B. 10-minutes Skill Work: Ring Muscle-Up Progressions (Choose Option 1 or 2)

Option 1: "Got None" (Fundamental Muscle-Up Progressions)

1. 2 "small" ring swings into 1 "max-effort" ring swing x 4
   Focus: Reach with toes in the arch position, keeping legs and knees straight.

2. 1 "max-effort" ring swing + open hip front swing x 4
   Focus: Maintain a straight body line, adding hip drive during the transition.

3. 1 "max-effort" ring swing + open hip front swing + aggressive pull to shoulders x 4
   Focus: Aim to get shoulders as high as possible (shoulders > hips > knees).

4. 2-position jumping muscle-ups x 6
   Rest: 30-60 sec between sets
   Focus: Shoulders remain the highest point; hips should stay open.

Option 2: "Got Some" (Muscle-Up Conditioning)

Every 3 mins x 4 sets:

• 16/12 cal row

• Max Ring Muscle-Ups for remaining 90 sec
  Cap of 20 reps per set

C. Strength (Timecap: 10-minutes for both Parts)

A: Build to a Snatch Single @ 80%
Intent: Develop snatch mechanics and nervous system priming before performing snatches under fatigue.
Immediately followed by…

B: 3 Back Squats @ Max Load
*Build to a heavy triple for the day (aim for a challenging load, not necessarily 3RM).
Alternative: If your Front Squat is notably weaker than your Back Squat, opt for a Front Squat here.
Intent: This aggressive setup aims to build top-end strength throughout the training cycle.

D. Power Endurance

3 Sets:

• 1:15 min Clock:

• 15 sec Assault Bike Sprint

• Max Burpee Box Jumps at 24"/20" (remaining time)

Rest: 4 mins between sets (active recovery on Assault bike at an easy pace).
Score: Total calories on the bike + total burpee box jumps.

Performance Notes and Targets

• Power Endurance Sets: Limit to 1 drop in output. If pace drops on 2 sets, end the session.

• Elite: Maintain under 4 sec per BBJ rep.

• Rx: Maintain under 5 sec per BBJ rep.

• Intermediate: Maintain under 6 sec per BBJ rep; aim for a minimum of 10 BBJs per round. Lower box height if pace cannot be sustained.

Competition

A. Warm-Up

0-5 mins: General Warm-Up

• 5 mins: Machine of choice (e.g., rower, bike, or treadmill)
  OR

• General Warm-Up

5-10 mins: Snatch Warm-Up

• Focus on shoulder mobility, hip extension, and grip position.

10-15 mins: Workout-Specific Prep
2-3 Sets of:

• 9 sec Assault Bike Sprint (3 sec ramp up, 3 sec at 100%, 3 sec ramp down)

• 3-4 Burpee Box Jumps
  Rest: 90 sec active recovery on easy pace bike.

B. Snatch Technique

Within 10 mins: Build to a Single Snatch at 80%
Intent: Linear progression; primes the nervous system for snatches under fatigue.

C. Snatch Under Fatigue

4 Rounds for Time:

• 10 Shuttle Runs (50 ft per shuttle, 2x25 ft each, Open standards)

• 5 Snatches at 75% (perform as singles)

Rest: 2 mins between each round

• 3 min cap per round

• Target Time: Shuttle runs under 1:15; clean snatch technique on each rep.

• Intent: Introduce fatigue-based lifting; aim for moderate, sustainable effort on shuttles and consistent technique on snatches.

D. Strength: Back Squat

3 Reps @ Max Effort Load
Build to a challenging triple (not a true 3RM).

• Alternative: Substitute with Front Squat if significantly weaker.

• Intent: Aggressive setup to develop top-end strength over this cycle.

E. Power Endurance Progression

3-5 Sets:

• 1:15 min Clock:

• 15 sec Assault Bike Sprint

• Max Burpee Box Jumps (30"/24") in remaining time

Rest: 4 mins between sets (active recovery on bike at an easy pace).
Scoring: Total calories on bike + total burpee box jumps.
Performance Goals:

• Elite: <4 sec per BBJ rep

• Rx: <5 sec per BBJ rep

• Intermediate: <6 sec per BBJ rep; aim for 10 reps minimum.

• Modify Box Height: If unable to maintain rep speed.

Intent: Build power endurance, focusing on consistency. One drop in output allowed; if pace drops in 2 sets, stop the session.

Extra Credit (Optional Handstand Skill Development)

Part 1: Freestanding Handstand Hold (Test)

• Goal: Max Duration
  Safety Tip: Use a wall to kick up initially if inexperienced, then balance freestanding.
  Intent: Benchmark test; progression will build control for CrossFit standard handstand holds.

Part 2: Freestanding Handstand Push-Up (Test)

• For Time: 10 Freestanding Handstand Push-Ups

• Use a 25 ft lane with markers every 5 ft; turn around after 5 reps.

• Intent: Initial assessment using CrossFit Games standard.

Part 3: Handstand Stag Drill

• 8 Sets of 30 sec Holds

• Switch leg position each alternate set (4 sets per side).

• Focus: Building stability in various leg positions.

Part 4: Frog Stand to Headstand

• 4 Sets of 10 Reps

• Rest: 1 min between sets

• Focus: Slow, controlled transitions for upper body stability.

Part 5: Handstand Walk and Stop Drill

• 4-6 Sets:

• 4 ft walk into a controlled hold with head over target.

• Rest: 2 mins between sets

• Goal: Control forward momentum and precision in target stopping.