Congratulations to all the athletes that competed in the Rogue Liftoff. Don’t forget to submit your scores before 6pm. Sweet skillz!!
New weightlifting cycle starting today for 8 weeks leading right into the CrossFit Open. The duration of 8 weeks is to tie in with the current squat cycle so both finish at the same. Our new weightlifting program is based on catalyst athletic skill 2 which is a program for lifters with previous experience with a focus on building strength and technique. From previous observations, most of us need development in getting under the bar, both in the snatch and the clean. Also, we need to reinforce our foot position at the landing of the split jerk. The program will help us in those areas. The program is built on 4 days a week. We have weightlifting only 3 times a week so the 4th day of the program will be introduced within the regular programming over multiple days. Also, to tie in with the squat cycle, the front squats and back squat have been removed, worry not, there will be plenty of squats with all the snatch, clean, snatch balance, complexes and others. Lastly, everyday will start with skills work on the lift. Use it as a warm up if you’re an experienced lifter, if you’re new, this is perfect to learn. This is going to be our most advance fitness cycle to date, combining regular prog, weightlifting, floater wods, Firebreathers and gymnastics. Add a couple competitions here and there, we have everything to be in the best shape of our lives. This is going to be epic!!
Strength
Jerk (fixed weight)
3-3-3-3-3 @50% of 1RM clean and jerk
METCON
For time:
15-12-9
Hang squat cleans 135/95
Handstand push ups
Rx+
155/105
Deficit handstand push ups 4/2
Weightlifting
Snatch
3-3-3-3-3
Snatch pull on a riser
4-4-4-4
3 sets
5 snatch push press + 1 overhead squat
Acc work
Back squat jumps @20% of 1rm back squat
4-4-4-4-4
Note: No percentage for the lifts on this cycle (that will be on the next one). Work below your maxes. You might fail a few times here and there but for the most part don’t just try to PR. We have test days or competitions to do that.
5 rounds for time:
10 cals bike
10 wall balls 30/20
