So now that we have gone through week 1 of 5 of this short cycle, I will give a quick description of exactly what and why we are doing what we are doing. If you didn’t already know, I program the training at CrossFit Worthy to coincide with The CrossFit Games season. I realize tha
So, the goal for this five-week cycle is to make as much body-composition change as possible. By body composition change I mean fat-loss, muscle gain/retention. This is being accomplished by trying to throw higher intensity/lower volume conditioning at you. Basically think high intensity interval training. Everything is programmed in the hopes of eliciting a huge hormonal response to drop body fat and keep lean muscle mass. The secondary goal is to introduce more higher-level gymnastic progressions (skills). So this is how each week breaks down:
Monday – 20rm Back Squat + Longer Duration, Heavier Barbell Complex
Tuesday – Gymnastics Based Skill + Bodyweight HIIT Intervals
Wednesday – High Intensity Benchmark
Thursday – Active Rest/Aerobic Power, Capacity + Mobility
Friday – High Intensity Oly and Deadlift + CP Battery
Saturday – Sprint Intervals
Sunday – REST
Now that you know what to expect, your only job is to come in and give it your very best effort. Hit the final 4 weeks of this cycle hard, eat well, and let’s see where we are at the end of all this! -Coach Jeremy