9/3/2018

Functional Fitness

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Welcome to our new cycle. It'll be an 18 week cycle with 2 deload weeks. This cycle will take us all the way up to January, which we'll transition into our CrossFit Open prep cycle. This current cycle will be 4x 4 mesocycles concentrating on various components of our lifts. We're mainly going to work on developing strength and capacity. These two domains typically take the longest to develop, while conditioning can develop in a couple months

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We're starting off our first mesocycle with tempo lifts for our strength lifts and positional movements on our olympic lifts. Enjoy the new cycle

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A/D/E mandatory. Choose B or C based on weaknesses and time.

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A. Strength

Tempo BS (4441) 5x3 @ 70%

B. Interval

4x4 AMRAP, Rest 2:00

Run 400m, 20 burpees, 20 pistols (total), bar MU in remaining time

C. Gymnastics

5-4-3-2-1 ring MU, run 200m between sets

D. Aerobic conditioning

Run 5 miles for time

E. Accessory

BB RDL + Shurg 3x10

Bulgarian split squat 3x8 ea leg

Pull-ups 3x10

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📷:sofshit