This Cycle is a back to the roots of CrossFit cycle and will be testing lots of benchmarks to help identify and eliminate weaknesses. This cycle will be a true example of GPP (General Physical Preparedness) so get ready for anything functional!
All wods are released 0600hrs every day, gym members can access the programme in advance.
For the Hells Bells Cycle we will mix in lots of HQ wods as well as CFE and CFFB. We will still programme Strength (With a bias to speed strength) and Metcons on various days but we will include some strength only days. We have a high skill warm-up pre-wod and the cool down is a regular cool down then either assistance lifts/movements or goat work.
Also this is going to take place over the festive period so we will programme around times when we might need extra time with the family. The gym will be open Christmas day if you want to come down for a wod.
Mon Speed Strength/Metcon
Thur S&C Off
Fri Speed Strength/Metcon
Sun S&C Off
[accordion title=”programme Information”]
Strength Pendulum Wave/Strength Template
|Week 1||Week 2||Week 3||Week 4||Week 5||Week 6|
|Monday||Speed Box Squat70% + Bands||Speed Box Squat75% + Bands||Speed Box Squat80% + Bands||Speed Box Squat70% + Bands Speed||Speed Box Squat75% + Bands||Speed Box Squat80% + Bands|
|Wednesday||Back Squat||Front Squat||Overhead Squat||Back Squat||Front Squat||Overhead SQaut|
|Friday||Speed Bench70% + Bands||Speed Bench75% + Bands||Speed Bench80% + Bands||Speed Bench70% + Bands||Speed Bench75% + Bands||Speed Bench80% + Bands|
Duration: 6 Weeks (Start date 16/12/13)
Focus A: GPP
Focus B: Speed Strength
Focus C: MWOD