NEW CYCLE-26TH OCT-20TH DEC
Here’s a quick peek at the next 8 Weeks of training at CrossFit Gorey! This cycle will bring us right up to Christmas.
Weekly Template
Monday: Olympic Lifting
Tuesday: Varied (Upper body strength focus)
Wednesday: Olympic Lifting
Thursday: Back Squat
Friday: Floater Strength
Saturday: Bench Press, Team Wod
Key Dates:
Charity Workout - 07th Nov (from 8am)
CFG Men’s Day - 27th Nov (7:30pm)
Christmas Party - 05th Dec (Brownes Bar, from 6pm)
12 Days of Christmas & Awards - 19th Dec (9am)
Olympic Lifting (Monday&Wednesday)
This cycle we’ll see variations of the clean, snatch, and jerk mixed at least twice weekly. The particular exercises used will vary from week to week. Lifting complexes, timed segments, wave loading, and lifting in conditioning workouts will mixed in across the cylce. These days will sometimes incorporate a second segment (Metcon or Accessory work).
Varied (Tuesday)
Tuesdays will have a varied structure and frequently have an upper body strength bias. Expect some strict pull ups, dips, and pressing, in addition to seeing CrossFit metcons that develop your pulling and pushing strength and skill.
Back Squat (Thursday)
Our lifting progression for this cycle will be three work sets each session: two tough, building sets and then a max rep set. Rate of Perceived Exertion (RPE) guidance will be provided so you can get the most out of each session.
Week 1: 5-5-Max Reps
Week 2: 3-3-Max Reps
Week 3: 1-1-Max Reps
Week 4: Deload (squat bias in metcon)
Weeks 5-8 repeat the structure above
These days will incorporate a shorter second segment (Metcon or Accessory).
Floater Strength Day (Friday)
Our weekly menu options will be Strict Press, Deadlift, Bench Press, and Back Squat. If you don’t typically attend class on Thursdays, we recommend squatting on this day.
We will follow the same progression as Back Squat above.
This day will incorporate a second segment (Metcon or Accessory work ).
Bench Press (Saturday)
We will follow the same progression as Back Squat above.
This day will also include a second segment, team based workout to finish the week of training.
Hope you enjoy the next 8 weeks!! We’ll follow this cycle up with a short floater cycle to bring us through the Christmas period and into the new year!