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.

WOD:

1) Deadlift: 8 sets of 8 @ 50%

Rest 2-3 minutes between sets. NO touch-and-go. Set the bar Dead on the floor between each rep, focus on holding your position all the way to the bottom, you shouldn’t need to re-brace or reset your position.

2) Strict Press: 8 sets of 8

Rest 2-3 minutes between sets.

3) Snatch Grip Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Load moderately.

4) Half Kneeling Single Arm Kettlebell Strict Press: 3 sets of 8/side

Rest 90-120 seconds between sets. Load as deemed fit.

5) Every 1:00 x 20 sets:

Odd – 15 Wall Balls 20/14

Even – 10 Bar Facing Burpees

Scale as needed. This should be a moderate conditioning effort, you should be able to hold at least another 10 minutes of this if you’re hitting proper stimulus, you shouldn’t be crushed at the end.

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