2021/2022 Season

Training Block – 2

Week – 1 of 8

We will be moving into a new block starting this week that will carry us through about half of the summer. We will still be staying away from classic CrossFit Met-cons, we will be working in some EMOTM’s here and there, but otherwise we will predominately focus on building some volume on the basic barbell movements, volume on basic strict gymnastics movement patterns, and varied monostructural work. This week will be slightly off in terms of the flow because of “Murph” but we will be settling into an easy to follow format starting next week. There will be a lot of basic linear periodization work, and a lot of percentage work. The first 4 weeks will be higher volume lower-moderate loading, and then we will build into some more aggressive loading in the second 4 weeks to prep and prepare as we transition into the next block of training.


1) Front Squat: 8 sets of 8 @ 50%

Rest 2-3 minutes between sets. 

2) Strict Pronated Pull-ups: 8 sets of 8

Rest 2-3 minutes between sets. Use assistance if you can’t perform these unbroken…also use a little assistance if this is a “max effort” for you to complete these all unbroken. We want you finish these sets with the ability to do more reps/sets.

3) Dumbbell Farmers Bulgarian Split Squat: 4 sets of 12/side

Rest 2-3 minutes between sets. Load moderately.

4) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Keep the movement strict. Load moderately.

5) Assault Bike – 10 sets of:

30 seconds Hard

2:30 Wattage @ 150% of Boydweight

One continuous piece lasting 30 minutes. Don’t be concerned about how much work you are getting done on the “Hard,” just focus on going hard and then keeping your recovery pace. Recovery pace is the focus, stay fixed on maintaining that.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE