Monday 8.29.2022

*Coach’s Notes: New Training Cycle Starts Today!

Last week, we wrapped up a cycle by testing new PRs on the Front Squat (and/or Squat Clean), Strict Press, and Sumo Deadlift. For the next 8 weeks, we are going to put the main focus on three different movements: this time being the Back Squat, Push Press, and Deadlift (conventional).

We'll go back to doing (more or less) a 9-day cycle, so that as we Back Squat on Monday this week, it will show up on Wednesday next week, then Friday the following week, then not at all on the fourth week. This way, we'll hit each main movement 6 times over the 8 week cycle.

Of course, we will do strength movements on the other days, and touch on pretty much everything (including conditioning and gymnastics), but nothing will show up as frequently as these main three.

If you have any questions at all about training or progression, always feel free to speak to one of your coaches, or email adam@fullrangecrossfit.com!

“FITNESS”

A. Squat Prep
Two sets for quality and activation:
Knee Over Toe Split Squat x 8-10 reps each leg
Banded Skater Walks x 15-20 steps forward + backward
Russian Babymakers x 10 reps
Supinated Passive Hang from Bar x 30-40 seconds

B. Strength Work: Kettlebell Squats
Three sets of:
Goblet or Dual Kettlebell Front Squats x 4-6 reps @ 33X1 tempo
Rest 20-30 seconds
Goblet or Dual Kettlebell Front Squats x 8-12 reps (no tempo)
Rest 20-30 seconds
Single or Dual Kettlebell Russian Swings x 12-15 reps
Rest 20-30 seconds
Plank Hold x 40-60 seconds
Rest 2 minutes

*Use the same weight for the entire set, then go up in weight if able.

C. "PUMP" Conditioning
Every minute, on the minute, for 12-15 minutes (4-5 sets):
Minute 1 -- 6 Goblet Curtsy Lunges each leg @ 2010
Minute 2 -- 10-12 Strict Hanging Knee Tucks @2110 (controlled lowering and deadstop at the bottom of each rep)
Minute 3 -- 10 Second Bike Erg Sprint + 30 Second Bike Erg at moderate pace

Groups will start at different stations and rotate through. If the Curtsy Lunge is out of reach for you, perform a Reverse Lunge; if you want an extra challenge, elevate the front foot on a plate.

“PERFORMANCE”

A. Squat Prep
Two sets for quality and activation:
Knee Over Toe Split Squat x 8-10 reps each leg
Banded Skater Walks x 15-20 steps forward + backward
Russian Babymakers x 10 reps
Supinated Hang from Bar x 30-40 seconds

B. Strength Work: Tempo Back Squat
Four sets of:
Back Squat x 4-5 reps @ 31X1 tempo
Rest 2-3 minutes

Use this week to feel out weights here, with a focus on perfect tempo. Your last set should be 8/10 effort.

C. Conditioning Intervals
Every 5 minutes, for 15 minutes (3 sets) for times at sustainable pacing:
30/25 Calorie Row
20 Single Arm Overhead Walking Lunges (50/35 lb — switch arms after 10 reps)
10 Burpee Pull-ups (scaled: Burpees to a challenging target)

Choose a weight that will challenge you on the lunges. There is no "you should be getting at least ___ minutes of rest between intervals" here; just get them done as quickly as you can, and go again at the 5-minute mark. Pace your first set so that you can keep similar times throughout.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 -- 400 Meter Run
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg