Weekly Training Overview – July 28–August 3
This week blends high-skill gymnastics, barbell cycling, and sprint-style conditioning to challenge movement quality under fatigue. Strength sessions are strategically placed throughout the week to reinforce Olympic lifting patterns, squatting capacity, and upper-body pressing volume without overloading athletes ahead of Monday’s front squat test. Conditioning varies from classic CrossFit benchmarks like “Nate” and “Open 14.1” to more contemporary interval-based designs like “The Derivative” and “Limit Approaching Zero.” Each piece demands intentional pacing, fast transitions, and smart scaling. We close the week with team-based intensity and sprint repeatability, backed by accessory work that supports midline durability, shoulder health, and lower-body resilience.
Strength & Weightlifting
Focus: Barbell Complexes and Strength Primers for 1RMs next week
Barbell work alternates between Olympic complexes (snatch, clean & jerk) and squatting patterns that build toward testing. Strict pressing remains in rotation to reinforce pressing mechanics and shoulder strength.
- Tuesday: Clean Complex (Power + Squat + Split Jerk)
- Thursday: Snatch Complex (Power + Squat, wave loading)
- Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)
- Sunday: Deadlift under fatigue in interval sprint format
Gymnastics
Focus: Muscle-Up Skill, and Toe to Bar Volume Pacing
From strict HSPU and ring muscle-ups to volume-based bar gymnastics and wall walks, the week delivers progression through skill development and metabolic demand.
- Monday: Ring Muscle-Ups + HSPU in “Nate”
- Wednesday: Wall Walk Volume Bookending the Chipper
- Friday: Toes to Bar in a climbing ladder under fatigue
- Saturday: Burpee Pull-Ups in team setting
Conditioning
Focus: Mixed Modal Repeatability + Aerobic Threshold Work
Each day challenges a different energy system: benchmark-style AMRAPs, EMOM-style threshold intervals, mirrored chippers, and sprint-style barbell efforts. The week rewards consistency, smart scaling, and composure.
- Monday: “Nate” – Gymnastics triplet for repeatability (Classic CrossFit Hero WOD)
- Tuesday: “The Derivative” – Rotation-style threshold work
- Wednesday: “Inversely Correlated” – Mirrored chipper w/ wall walks and rowing
- Thursday: “Open 14.1” – Classic light barbell + double-under benchmark
- Friday: “Asymptote” – Thruster/TTB ladder with a sprint finish
