Strength

Back Squats
4 x 6 Across
Start at 65% of 1RM Back Squat
5-10lb increase each week

Follow each set with:
7 T's Thumbs back
7 T's Thumbs Forward

WOD

20min EMOM
20m Sled SPRINT 90/60

*each sled sprint should be done at 100% intensity
*If you're using the smaller sleds, add 30lbs to make up for the lighter sled.
*If you partner up on a sled have one partner go at 0:00 and one at 0:30. Teams of 3 go 0:00, 0:20, and 0:40.

Comp HW

5 Rounds for time
7 Toes to Bar
10 Box Jump Overs 24/20

A Bit of Insight Into the Programming
So, as of Monday my programming has taken over. Below i'll explain the goals of the programming and how we're going to get there. Before i get into details i'd like to not that if you're still learning the movements i've setup the programming to accommodate your needs in learning the basics. You'll see coaches notes for scales and recommended movements for learning everything properly. For those of you that are more advanced I think you'll do really well with what i have setup.
The Strength: Our next strength cycle will stretch 12 weeks long and be split up into three 4-week cycles. All three cycles will be pretty heavily influenced by olympic weightlifting. The first 4-week cycle will serve as a volume building block. This means we'll be doing higher reps, getting a good base of strength in and preparing our bodies for the next 4-week cycle. The second cycle will include a lot of complexes. This will give us an opportunity to start using that base of strength and applying it towards some of the more complex movements. This leads us into the last 4-week cycle which will be the main olympic lifts. At the end of the 12 weeks, we'll test 1 rep maxes. Build-Apply-Refine-Test, that's the goal.
The WODs: All of the WODs will still be your classic CrossFit style workouts with one main goal in mind, building and maintaining volume in the essential gymnastics movements you typically see in CrossFit. So that means every week you'll see pull-ups, toes to bar, some type of handstand work, muscle-ups, etc. all of which can be scaled for any athlete, but allow for consistent work and increased proficiency. This has worked out very well in the past and it's been one of the cornerstones of my programming. Other than that it's nothing too crazy. The strength is treated as strength and the WODs will be treated as WODs.
The Comp HW: Here's where i get to have a little fun. Comp HW could consist of a secondary WOD, extra skill work, brutal conditioning, or a combination of all three. You'll get to see.
That's pretty much the gist of it, if anyone has any questions or comments on anything please feel free to reach out to me. Other than that, lets have some fun!
-Tom

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