This week we complete Training block 1 of 2025 mesocycle
Week 1-6 (January / February) - High focus on Powerlifting and midline stability (bench press, back squat, deadlift) + general gymnastic skills + zone 2 training
Week 7 - De-load week
Week 8 - Testing (deadlift 2/22, Cindy 2/24, back squat 2/26, bench press TBD)
*Crossfit Open begins (2/27-3/17) - Classes will do Open workouts on Fridays
A preview of what is next -
Training block 2 of 2025 mesocycle
Week 9-15 (March / April) - High focus on Olympic lifts and overhead stability (strict press, push press, jerk + power clean + front squat + snatch + overhead squat) + continued gymnastics progression + high intensity intervals
Week 16 - de-load week
Week 17 - Testing (clean and jerk + Isabel)
Monday, February 24
Warm-up: 5-4-3 kip swing + push-up to pike + 1-arm DB/KB bent-over row/side (light) + Cossack squat/side + scorpion stretch/side + :30 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=nknorEblxevXYk1G
Strength:
Every :90 x4 (12:00) -
8-10/side 1-arm KB/DB bent over row (50/35 or 40/25 or 30/15)
16-20 alt DB top down bicep curl (2 @ moderate weight)
WOD:
“Cindy”
20:00 AMRAP -
5 pull-up
10 push-up
15 air squat
*Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 19-22 rounds; elite 24+ rounds
Accessory:
1:00/side banded lat stretch
1:00 supine weighted chest opening stretch
https://youtu.be/qhR8xTNLZQk?si=hjt1sU5aa8BTyjps
Tuesday, February 25
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 alt groiner + :30 easy row, bike, or ski + 10/side thread the needle w/ thoracic rotation + 5/side reverse Samson
Partner WOD:
For time (you go, I go) -
9-15-21-27-33-27-21-15-9
Row, bike, or ski calories
*Each partner to complete 177 calories (e.g., P1 completes 9 cals while P2 rests, then P1 rests while P2 completes 9 calories); scaling option 9-15-21-27-21-15-9
Accessory:
3 rounds (:60 rest between rounds) -
20-16-14
Copenhagen plank rotations/side
https://youtube.com/shorts/bBaOBTjnuY8?si=mbWrfhmYbyOF---5
Wednesday, February 26
Warm-up: 15:00 AMRAP - 3-5 back squat (start w/ empty barbell and build to 65% 1RM) + :20/side couch stretch + 10 pvc pass through + :30 alt banded side steps
Strength:
In 22:00, complete the following -
Every 2:00 x5 (0:00-10:00) -
5-4-3-2-1
Back squat @ 65, 70, 75, 80, 85% 1RM
-2:00 rest-
Every 2:00 x5 (12:00-22:00) -
5-4-3-2-1
Back squat @ 70, 75, 80, 85, 90+% 1RM
*If lifting on the lighter side, change reps scheme for both sections to 8-6-6-4-4
Accessory:
Superset x3 (:60 rest between supersets) -
:30-:45 GHD Sorenson hold
3x10/side weighted single leg glute bridge, foot elevated @ moderate weight
Thursday, February 27
Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raise + 8 supine toes-to-rig (slow) + 6/side banded single leg RDL+ :30 easy jump rope + :30 cat cow
Strength:
Every :90 x4 (12:00) -
6-8/side single leg RDL @ moderate weight
7-10 strict knees to elbow on bar or rings https://youtu.be/SxLuhaSaPM4?si=VmzJFkFgIDZxs-Yw
WOD:
15:00 AMRAP -
10-20-30….
Double under or singles
5-10-15…
Sit-ups
*Continue adding 10 jump rope + 5 sit-ups until time is up
Accessory:
3x8-10/side bird dog row @ moderate weight
Friday, February 28
Warm-up: 2 rounds - 10/side side lying banded open book stretch + 8 alt DB clean to overhead (light) + 6 walking lunge (no weight) + 8 alt hamstring scoop + 10 banded snow angel + :30/side banded thread the needle
https://youtu.be/UOsiPJrG2cA?si=hrEA4juTOKcjGz5X
WOD:
CrossFit Open 25.1
15:00 AMRAP -
3 lateral burpees over DB
3 DB hang clean to overhead
30-ft walking lunge (no weight)
6 lateral burpees over DB
6 DB hang clean to overhead
30-ft walking lunge (no weight)
*Continue this sequence, adding 3 reps to burpees and clean to overhead / round (lunges stay the same)
——————
Suggested DB weight -
Teenagers (ages 14-15) - 35/20 / Teenages scaled (ages 14-15) - 20/10
Rx (ages 16-54) - 50/35 / Scaled (ages 16-54) - 35/20
Masters (55+) - 35/20 / Masters scaled (55+) - 20/10
Accessory:
1:00 straddle stretch (alternate between right, left, center, :03 pause per position)
1:00 upward to downward dog flow
1:00/side figure-4 stretch w/ rotation
1:00 med ball thoracic opener w/ light plate (slow tempo)
https://youtu.be/RGKSvvjzMzI?si=hOPp-sXivc1-Vc52
Saturday, March 1
Warm-up: 2:00 easy row, bike, or ski directly into 2 rounds - 10 pvc pass through + 8 supine toes-to-rig + 4 kip swing + :30 supine banded pvc lat pulldown from hollow + 8 alt plank up + 10 alt groiner
Partner WOD:
20 rounds for time (you go, I go - 10 rounds each)
9 cal row, bike, or ski
6 toes-to-bar, knees-to-elbow, or v-ups
3 bar muscle-up, chest-to-bar pull-up or chin over bar pull-up, or challenging ring row
Accessory:
2-3 rounds-
12-15 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4?si=hv_Ryfp1QzQx3jzj
12-15 prone T raises (thumbs up + hold :01 at top) https://youtu.be/3GJoiYUYwr0?si=hSM1xzrpKvfxzPIU