The strength cycle begins Hello CrossFitters, this week you will be tested for the next cycle. The cycle will be biased towards increasing strength and size, so eat your din din’s.
Establish a 3-rep max front squat and 2 rep max clean and jerk. Your main strength movements will be based on your 3rep and 2rep max’s and you will use this as your 100% for the next cycle. This is so you can always hit the designated %. A baseline for your 100 hspu will be taken today and 100 bar facing burpees. These both have a 10-minute time cap.
Fight gone bad will be your conditioning test to test work capacity with repeated movements. I have changed the sumo deadlift high pull to hang power clean as I think it transfers more to what we need.
3 rep max overhead squat and a 2-rep max snatch followed by 100 pull-ups for time with a 10-minute time cap then a 10-min row for calories.
For the longer conditioning pieces, you will be running. It’s a basic human movement, so no matter how shit some of us think it is this will be the form of monostructural work we do, it’s also easy to get a large number of people to take part, unlike the rowers. If you really hate running or have an issue then, by all means, use the rower or bike.
3rep max back squat then 100 back squats for time followed by 100 toes to bar for time. There is no time limit on the back squats so like I say, eat your din dins the night before.
By the end of this program, you WILL be stronger and you WILL be better at running.
Peace out troops. Enjoy the week and eat your din din’s. The CFR Crew.