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) Bench Press: 8 sets of 8 @ 50%

Rest 2-3 minutes between sets. 

2) Supinated Bent Over Row: 8 sets of 8 @ 50%

If you’re unsure of a 1RM for a Strict Bent Over Row, start with 50% of your bodyweight, these shouldn’t be very difficult. Keep them strict, and keep yourself as close to parallel to the floor as possible. A good way to keep yourself honest with these is to do them close to a wall, so your butt is in contact with the wall when you establish the bottom position, if you feel your butt lose contact than that means you are lifting your chest and reducing range of motion.

3) Every 1:30 x 10 sets:

Station 1 – 15 Dumbbell Skull Crushers

Station 2 – 20 Alternating Dummbell Bicep Curls

Pick a moderate loading and stay fixed throughout.

4) Run: 12 x 400m @ Mile Pace

Rest 2 minutes between efforts. 

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