Mayhem Affiliate January 2023

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.”

WORKOUTS:
It is time to get fitter and ramp up the volume! We will be performing one Open Workout most Fridays leading to the Open. The strength cycle will also be a great preparation for the Open by building volume, capacity, and fluidity in barbell cycling. You will have a lot of new athletes coming into your gym so make sure they start light through workouts and the strength.
Workout Option for Sunday: This workout will be pulled from our Mayhem Compete track, correlate with the week’s workouts, and be used as a substitute instead of the Aerobic Capacity workout provided. Please feel free to adjust accordingly or scale to fit the class level due to volume and skill.
GYMNASTICS:
During this time (Jan 23), we will work towards building capacity on handstand push-ups and establishing a solid foundation for beginners. Once complete, we will work on Ring Muscle Ups. Those new to ring muscle-ups will begin to learn how to transition through the rings and support themselves. More advanced athletes will practice their ability to smoothly and efficiently cycle reps.
HERO WORKOUTS:
We are programming 1-2 Hero/Girl Workouts a month. These will be varied and will not include the regularly scheduled memorial workouts (Murph, Chad, etc.). Some may be programmed as a Saturday workout option to allow for more time.