STRENGTH:
Back to Basics (January-March/ 8 Weeks)
With the New Cycle, we will take it back to basics for the start of the New Year. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks, bringing us to the middle of the 2023 CrossFit Open.
Week 1 (Jan 23)
Mon: Heavy Single Back Squat
Tues: Every minute (10 minutes) 5 Clean and Jerks (light)
Weds: Heavy Single Bench Press
Thurs: Heavy Single Deadlift
Week 2
Mon: 5×5 Deadlift (65%)
Tues: 5×5 Back Squats (65%)
Weds: 5×5 Bench Press (65%)
Thurs: Every minute (10 minutes) 5 Power Snatch (light)
Week 3
Mon: Every minute (10 minutes) 5 Clean and Jerks (+5lbs from Wk 1)
Tues: 5×5 Deadlift (70%)
Weds: 5×5 Back Squats (70%)
Thurs: 5×5 Bench Press (70%)
Week 4 (Slight Deload)
Mon: 10×3 Bench Press (67.5%)
Tues: Every minute (10 minutes) 5 Power Snatch (+5lbs from Wk 2)
Weds: 10×3 Deadlift (67.5%)
Thurs: 10×3 Back Squats (67.5%)
Week 5
Mon: 5×5 Back Squats (75%)
Tues: 5×5 Bench Press (75%)
Weds: Every minute (10 minutes) 5 Clean and Jerks (+10lbs from Wk 1)
Thurs: 5×5 Deadlift (75%)
Week 6
Mon: 5×3 Deadlift (80%)
Tues: 5×3 Back Squats (80%)
Weds: 5×3 Bench Press (80%)
Thurs: Every minute (10 minutes) 5 Power Snatch (+10lbs from Wk 2)
Week 7
Mon: Every minute (10 minutes) 5 Clean and Jerks (+15lbs from Wk 1)
Tues: 5×2 Deadlift (85%)
Weds: 5×2 Back Squats (85%)
Thurs: 5×2 Bench Press (85%)
Week 8 (Max Week)
Mon: Heavy Single Bench Press
Tues: Every minute (10 minutes) 5 Power Snatch (+15lbs from Wk 2)
Weds: Heavy Single Deadlift
Thurs: Heavy Single Back Squat
We want to keep the lifting sessions around 20 minutes. This includes “Strength Prep” and “Lifting session.”