Cycle 1501

The first cycle of 2015 is an intensification cycle and it will take both groups up to the start of the CrossFit Open season.  Here are the objectives:

Fitness

• To transfer the structural/positional work from the previous accumulation cycle into maximum force production.
• To increase explosiveness with olympic pulls from floor and maximal jumping/landing work.
• To increase maximum anaerobic power production by lengthening the anaerobic power sets to 40-60s.
• To increase the student's ability to sustain high end aerobic power work (mixed modal and cyclic) through higher intensity/lower volume MAP sessions.
• To increase the student's competency and capacity in Open style testers. 
• To increase functional mobility through loaded progressive stretching and PNF.

Performance

• To peak the aerobic power capacity (emphasis on mixed modal).
• To transfer the anaerobic power developed in  he previous cycle into a peak of the anaerobic lactic capacity (emphasis on mixed modal).
• To transfer the olympic lifting structural strength developed in the accumulation phase into maximal, Oly-based force production and CP stamina using the Oly lifts.
• Increase the volume of muscle-up work (individually and under duress).
• Increase competency and the ability to develop a personal strategy relating to CrossFit Open style testers. 1-3 testers per week.
• Increase maximum force production in structural strength (squat, hinge, push, pull).
• Maintain gains in horizontal pulling and direct external rotation work to facilitate health of the shoulder girdle as more kipping is implemented.