Monday Strength:

Front Squat: Tempo

Tempo work is great for ensuring good positioning throughout the entire lift, and adding more time under tension without needing to rack up the overall repititions. It's hard to predict exactly by how much, but this will make things much more difficult as far as the weights you can use. As the cycle continues on the tempo work will be stripped away and the ability to pack more weight on the bar but for now, patience!

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​Monday Conditioning:

Rope Climb Focused Grinders

There were some rope climb workouts programmed a bit back, and the realization hit; we need to get better at rope climbs! Expect a variety of formats, but with the same theme of heavy and hard movements, involving rope climbs. Let's get better at these over the upcoming weeks.

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​Tuesday Skill:

Handstand Walking/Holds

A CrossFitters favorite party trick...it's time to spend some time getting good upside down! For those that-

• If you can handstand walk: your goals should 1. Increase capacity 2. Work on pirouettes, turn around, walking up obstacles.
• If you can hold a handstand but cannot walk, the goal should be 1. Increase capacity in time able to hold 2. Execute drills that increase your ability to shift your weight from one hand to the next to unlock the locomotion on hands in order to walk.
• If you have neither of these: the goal is to work on strength or positions that will allow you to be able to kick up onto a wall and hold a wall-assisted handstand hold.

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​Tuesday Conditioning:

Anaerobic Conditioning (Fran)

Besides Murph, Fran might CrossFit's most well known and talked about workouts. This is a "Girl" WOD, which is a somewhat arbitrary classification of named workouts that serve as benchmarks within CrossFit. Fran is as follows: 21-15-9Thrusters (95/65)Pull Ups

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Seems simple right? Yeah maybe so simple it drives a unique intensity that has brought the term "Fran Lung" into existence. Which is a way of describing the way you feel after you do Fran the "right way" (send it).

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Don't worry, we are not going to do 95 lb thruster and pull up progressions for 6 weeks straight, but we will be hitting high octane wods that will usually be 2 movements, with short or descending sets to keep intensity high.

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​Wednesday Strength:

Clean and Jerk Technique

Split jerks will be the focus for the first 3 weeks of this cycle. We will introduce/combine clean and jerks by week 4 of the cycle. The goal is to ramp up confidence and ability in the split jerk so it can match your clean strength.

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​Wednesday Conditioning:

Midline Focused Chippers/Quartets

These WODs will be long, and midline/grip intensive. Think: carries, ab exercises, holds, deadlifts etc. For context, a chipper means 4 more movements one time through. a Quartet means 4 movements for multiple rounds.

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​Thursday Hyrox:

2000 Meter Row

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The 2000 meter row is an SLSC standard, and is a helpful number to know when it comes to row metrics. In comparison, this is like your 1 mile run time; but for rowing. expect these WODs to still be engaging and have variety, but there will be some long rows built in to get some bearings for this upcoming test.

Friday Strength:

Bench Press Volume

FLEX Friday continues, the real applications of upper body pressing strength can transfer quite a a bit. Bigger bench press will help with burpees, muscle ups, pretty much anything pressing. It's also fun and hopefully feels good. Lets bench it up.

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​Friday Conditioning:

Classic CrossFit

We will continue the Chronicles of "classic CrossFit" with the goal of fridays being FUN training. Expect a bit more creativity in these WODs this cycle. The last cycle was always one lift, one gymnastics, one cardio. This cycle there will be more variety in what that looks like. But nonetheless, these will be "fun" (what I think is fun) throw down type workouts.

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TLDR Recap:

SLSC Standard tests this cycle

Front Squats Fran

1RM Clean and Jerk

1RM Bench Press

2K Row