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Monday- Labor Day

7
Sep

Monday- Labor Day

Session 6 (CrossFit-Emphasis- GPP similar to last 2 cycles with strength/olympic lift EMOM added in: snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.)

Beginning Monday Sept. 7, Testing-Tuesday Sept. 8. Through 6 full weeks ending Fri. Oct. 16., retesting on Week 7, Monday Oct. 19 w/ De-load Wednesday Oct. 21- Friday Oct. 23.

The 6th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with strength/ snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.

We will follow a 3 on-1 off (active recovery/skill day) schedule, with team workouts on Saturdays that will follow the same format, and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. The OTM means “On The Minute”. This means that each set is started exactly 1 minute after the previous set was started, not 1 minute of rest between sets. In other words, your 15th set will begin on minute 14 (set 1 begins on minute 0). Weight changes during the OTM sets must be done within the same 1 minute time limit.

Full details and info on CF/GPP: http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf

Full details on strength/olympic lift EMOM: http://www.catalystathletics.com/olympic-weightlifting-training-program/54/On-The-Minute-Cycle/

Team HERO WOD at 11am

WOD:
“Luce”
Three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
*2 person teams, 1 person working at a time:
Accumulate 1000m. running however you want, but only 1 person running at a time, followed by 10 ring muscle ups;
scaling to jumping muscle-ups or a 1-1 ratio of pullups- dips x 10 reps, followed by 100 air squats.