June 6, 2022

Hey Guys!! We are now entering Week 1 of our new cycle. This week is meant more of a baseline week of tests that will help dictate the rest of the cycle. You will see progressions built off these tests with a varying weekly structure. We will be rotating the Snatch and Clean and Jerk Waves from week to week. On these days, we will be adding in some pulls as a technique emphasis and teaching component. We will have a weekly progression for handstand push-up, a bi-weekly progression for the deadlift, bench press, and overhead press, along with varying time and modal domains in our conditioning pieces. Let's have some fun and see what we can do!!

Monday, June 6:

CrossFit Total

Back Squat 1 rep max

Shoulder Press 1 rep max

Deadlift 1 rep max

*Only log the heaviest 1 rep lifts, do not include sets prior.

-This will be on a 40 min clock to allow you to tackle the back squat, shoulder press, and deadlift on your own time. Ideally we want to limit the amount of lifts at or above 85% 1RM. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps at 50% 1RM, then go to 3 reps at 60% 1RM, 3 reps at 70% 1RM, then we should go to singles the rest of the way to a 1RM for each.

Level 1:

Lifting: Back Squats, Strict Press, and Deadlifts

Back Squat 5-5-5-5-5, using heaviest weight per set

Strict Press 5-5-5-5-5, using heaviest weight per set

Deadlift 5-5-5-5-5, using heaviest weight per set