New Training Cycle (8/10/26)
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Monday Strength: Hanging Kipping Gymnastics Skill/Volume This day will be allocated skill work time for those that are trying to learn the next skill, or if you have been just flopping around the bar lately in met cons. It's time to tighten that up! If you already have all the skills, we will work on weighted pull up strength to start the cycle, and move through adding volume and endurance on the latter half of the cycle. We will test 20 sets of unbroken chest to bar pull pps to finish the cycle. Upper Body Grinders Expect the workouts to be longer and heavier with an upper body bias. These workouts will still have a full body aspect, but most likely upper body limiting/challenged. Snatch Technique Hang positions and pauses will be the flavor of this cycle. Working from the hang is helpful in the fact that we can reduce the chances of the pull off the floor to put us in a bad position. Pauses are another way to ensure better positions, and building more strength in those positions. Snatch Battery Let's perform what we previously just practiced here. Battery refers to the ability to keep snatching moderately heavy to heavy weights under less than optimal recovery times. Interval based snatch work mixed with running and other cardio type CrossFit movements will be mixed together for our conditioning. Athlete Day Let's jump around, let's work on power, let's be athletes. We will test your standing broad jumps by the end of the cycle (SLSC standard). You can expect some uni-lateral strength paired with plyometric style training. High Turnover Condittioning Long sweat session vibes. Lots of reps and leg endurance will be the challenge of these met cons. Expect things like burpees, wall balls, rowing, double unders etc. Partner Interval Based Workouts Friday Strength: Deadlift Variations We will begin the cycle with snatch grip deadlifts to compliment our snatch technique work on Tuesdays. Eventually we will ramp up into conventional deadlifts while tapering off of the snatch grip deadlift volume. Classic CrossFit Keeping our lift and throwdown Friday vibes, this seems to be going well so let's keep this idea of doing a main lift + "scrimmage" CrossFit. Expect 8-12 minute "For Time" type workouts with a blend of weightlifting, gymnastics and monostructual moves. TLDR Recap: SLSC Standard tests this cycle 20 Sets of 5 Unbroken Chest to Bar Pull Ups 1RM Snatch Broad Jump QF 24.2 1RM Deadlift |
Todd Nief
MONDAY PERFORMANCE Warm-Up — 0:00-15:00 Back Squat — 15:00-30:00 A. Take 15 Minutes to Complete 5 Sets: 5 Back Squats Training notes: Build Moderately: Progress the weight marginally from last week. SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW Barbell Battery — 40:00-55:00 B. 5 Rounds For Time: 15 Toes to Bar 12/9 Row Calories 9 Hang Clean and Jerks (135/95) Training notes: 15 minute time cap. Clean and jerk weight is moderate, but tough. Manage grip fatigue...
MONDAY PERFORMANCE Warm-Up — 0:00-15:00 Back Squat — 15:00-30:00 A. Take 15 Minutes to Complete 5 Sets: 5 Back Squats Training notes: Build Moderately: With this being the beginning of the cycle, this should feel far from a max out. Top set should be RPE 6-7. 🤷🏽♂️ If you go too hard on a 5x5 at the start of a cycle you will be deathly sore. Lift intelligently. SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW Barbell Battery — 40:00-55:00 B. For Time: 10 Shuttle Runs...
MONDAY PERFORMANCE Warm-Up — 0:00-20:00 Chest to Bar Endurance — 20:00-32:00 A. 20 Sets of 5 Unbroken Chest to Bar Pull Ups Training notes: Bronze: 5 Unbroken Kipping C2B. Silver: Sub 12:00. Gold: Sub 7:30. Platinum: Sub 5:00 If 5 chest to bar pull ups is under 40% of your max set, this is something you can push recovery breaks, otherwise pacing intelligently upfront will be very important. You can be feeling good at 40 total reps and fall apart by 60 if you go too fast. Upper Body Grinders —...