Category: Uncategorized

Welcome to ‘Medusa’!

Programming Approach: 

Our weightlifting work will have a focused lifting session weekly that will build in some quality work with some pulls into positional work on the Snatch and Clean and Jerk. This will reinforce quality positioning to the hips and get athletes focused on being patient from the floor to the hips. This will also just take a little more patience from the coaching perspective as a lot of athletes might be new to this. We will also incorporate some specific work for the Push Jerk and Split Jerk along the way to round out our form and lifts. 

Our powerlifting/absolute strength work will incorporate more heavy lifts with back off sets. The lifts will stay more in the range of 3-5 reps in order to target both absolute strength and muscular endurance and utilize % work that we tackled in our most recent cycle. We will also be incorporating more frequent EMOMs for lifts in an effort to tackle specific volume targets with quality sets and reinforcing correct mechanics through the use of small quicker sets, rather than large sets that tend to fatigue over the course of the set. i.e. 10:00 EMOM of 3 Back Squats @ 60-70% rather than 3 Sets of 10 Reps @ 60-70%, resting 2:00-3:00 b/t sets 

For our gymnastics work, we will center our training around muscular endurance and stamina in prep for Murph at the end of May as well as peak our capacity for those higher volume, density style workouts we are expecting for the Community Cup the week of June 9th – June 15th. 

Lastly, when it comes to our conditioning, we will keep a varied weekly approach to conditioning with a mixture of For Time Workouts, AMRAPs EMOMS, and Max Rep Finishers while being sure to incorporate both long and short intervals along the way. The approach here will be about blending in different styles with some interference worked early on in the cycle and then proceeding to more complementary couplets and triplets later in the cycle to peak intensity and capacity as these elicit the most power development. 

Week 1 Summary: May 12th – May 18th

Strength & Weightlifting Progressions:

• Deadlift + Box Jump (Tuesday): Absolute Strength and Plyometrics
• Push + Split Jerk EMOM (Wednesday): Building overhead power and transition speed
• Front Squat Wave (Thursday): Continued leg strength development
• Hang Power Snatch (Friday): Light, fast barbell cycling
• Hang + Full Power Clean Complex (Sunday): Focused clean mechanics and barbell control

Conditioning Themes:

• Murph Prep (Monday): “Candy Land” chipper retest
• Grip & Core (Tuesday): Russian swings, sit-ups, and rowing intervals
• Short Interval Power (Wednesday): “Hypnotize” sets of high-intensity barbell + burpee sprints
• Gymnastics Density (Thursday): TTB + Bike EMOM with KB lunges
• Strict Gymnastics + Plyo (Friday): HSPUs, DB Snatch, and Box Jump OVers
• Partner Conditioning (Saturday): High-volume wall balls and muscle-up scaling
• Classic CrossFit Sprint (Sunday): Rowing, Dumbbell power cleans and wall walks
  

Weekend Training Focus:

• Saturday: Partner strategy, gymnastics scaling, aerobic power
• Sunday: Sprint-style couplet with wall walk interference and barbell pacing

Welcome to Week 8 of the Poseidon Cycle – our official Test Week. This is where all the hard work of the past seven weeks comes together. Athletes will get the chance to set new baselines, hit personal bests, and test their engine and grit across a variety of strength and conditioning benchmarks.

This week is packed with major strength lifts, classic Open-style tests, high-skill gymnastics, and team-based conditioning. It’s your job as a coach to guide athletes through heavy attempts with confidence, help them pace appropriately during retests, and create a high-energy environment that celebrates effort and growth.

Reminder Monday is a public Holiday we will have a 7:30am class with 24/7 open gym

Week 8 Summary: May 5th – May 11th

Primary Testing Focus:

• Back Squat – 1RM (Monday)
• Strict Press – 1RM (Thursday)
• Deadlift – 1RM (Friday)
• Power Clean & Jerk – Max for the Day (Tuesday)
• Bench Press – 1RM (Sunday)

Benchmarks & Highlights:

• Monday: Row/Burpee/Pull-Up Chipper (aerobic + gymnastic density)
• Tuesday: Open WOD 13.4 – Grip, midline, and barbell test

Saturday: Partner Hero WOD “DOM” – High volume with teamwork emphasis

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery. 
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests. 
• Overhead Squat (Friday): Challenging positional strength and stability over max loading. 
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week. 

Conditioning Themes:

• Anaerobic Power and Barbell Cycling (Monday): Fast, sustainable intervals focused on quick rounds, movement integrity and barbell cycling. 
• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance. 
• Murph Prep (Wednesday): Long Muscular Endurance Workout and Aerobic Capacity Development. 
• Quick Couplet (Thursday): Push + Pull is the name of the game today as we tackle Sumo Deadlift High Pulls and Wall Facing Handstand Push-Ups
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day. 

Weekend Training Focus:

• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs. 
• Sunday: Finishing off the week with a high power couplet of Power Snatch and Box Jumps! 

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift Wave Loading (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch EMOM (Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat EMOM (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina + Fast Transitions (Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold + Power Output (Tuesday): Long-set repeatability blending row, run, and double under
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

Weekend Training Focus:

• Saturday: Partner-based strict gymnastics stamina and rowing capacity challenge.
• Sunday: Classic aerobic durability test pairing running, wall balls, and handstand walk stamina.

Reminder Easter Monday is a 7:30am class only

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%. 
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times across multiple high-intensity intervals.
• Aerobic + Bodyweight Capacity (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Teamwork (Saturday): Strategic station rotation encouraging steady pacing and high output per station.

Weekend Training Focus:

• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.
• Sunday: Classic CrossFit conditioning day with a gritty 5-rounder testing grip strength, aerobic endurance, and mental toughness.

PRVN PUMP
Monday: Day 1	Wednesday: Day 2	Friday: Day 3
Warm-Up: 10:00 For Quality1:00 Cardio Choice10 Goblet Squats 8 Box Step-Ups + 4 Box Jumps1 Wall Walk + 20 sec Nose to Wall Handstand Hold Strength (Main Lift)Back SquatEvery 2:00 x 4 Sets Set 1: 5 Reps @ 60% Set 2: 5 Reps @ 60% Set 3: 5 Reps @ 65%Set 4: 5 Reps @ 65%  % of 1RM Back Squat Strength Superset12:00 EMOM Minute 1: 10 Behind the Neck Strict Press @ 50-55% Minute 2: 10 Dual Dumbbell Weighted Step-Ups Minute 3: :30-:45 Weighted Wall Sit Load on Dumbbell Step-Ups and Weighted Wall Sit, Choice  Core Accessories3 Sets:30/:30 Side Plank:30 Hollow Hold :60 Forearm Plank MobilityPRVN Recovery #91:00 Barbell Adductor Stretch1:00/1:00 Couch Stretch1:00 Extended Reverse Plank Bridge1:00/1:00 Crossbody Lat Stretch1;00/1:00 Single Leg Forward Fold	Warm-Up: 10:00 For Quality1:00 Cardio Choice8 Inchworm Push-Ups10 Hollow Rocks 10 Alternating V-Ups10 Ring Rows  Strength (Main Lift)Bench PressEvery 2:00 x 4 Sets Set 1: 5 Reps @ 60% Set 2: 5 Reps @ 60% Set 3: 5 Reps @ 65%Set 4: 5 Reps @ 65%  % of 1RM Bench Strength Superset10:00 AMRAP “Strict Cindy” 5 Strict Pull-Ups 10 Hand Release Push-Ups 15 Air Squats Accessories3 Sets: For Quality :10-:15 Ring Support Hold:10-:15 Bottom of Dip Hold 10/10 Single Arm Ring Row @ 2020 Tempo MobilityPRVN Recovery #61:00/1:00 Scorpion Stretch1:00/1:00 Couch Stretch1:00/1:00 Extended Arm Lizard Pose1:00/1:00 Single Leg Forward Fold1:00 Childs Pose	Warm-Up: 10:00 For Quality1:00 Cardio Choice12 Alternating Single Arm Russian Kettlebell Swings10/10 Single Leg Glute Bridges :20 Feet Elevated Glute Bridge Hold Strength (Main Lift)DeadliftEvery 2:00 x 4 Sets Set 1: 5 Reps @ 60% Set 2: 5 Reps @ 60% Set 3: 5 Reps @ 65%Set 4: 5 Reps @ 65%  % of 1RM Deadlift Strength Superset12:00 EMOM Minute 1: 10 Dual Kettlebell Sumo Deadlifts Minute 2: 10/10 Single Leg Barbell Hip ThrustMinute 3: :30-:45 Sorenson Hold  Load of Choice on Movements Accessories3 Sets: For Quality :15/:15 Copenhagen Plank:15/:15 Side Star Plank10/10 Banded Terminal Knee Extensions MobilityPRVN Recovery Flow1-2 SetsRight Leg/Left Leg:30 Down Dog:15 Updog:30 Down Dog:30 Low Dragon Pose:30 Twisted Dragon Pose:30 Pigeon Pose:30 Half Kneeling Hamstring Stretch

PRVN BURN
Monday: Day 1	Wednesday: Day 2	Friday: Day 3
Warm-Up Conditioning 10:00 min Cap3 Rounds: @ Easy Low Heart Rate300m Row or Ski Erg25ft Burpee Broad Jumps:30 second Wall Sit15 Ring Rows Main Conditioning9 Sets3:00 AMRAP, (Alternating Stations)- Rest :36 b/t set –  Station 1: Calorie Row Station 2: Calorie Ski ErgStation 3: 600m Run + Max Distance Bodyweight Lunge in the Remaining Time  Primary Objective: Hit a quality consistent pace across on the machines and run. Secondary Objective: Build distance on the Lunge. Do not go out too hot here.  Stimulus: Lactate Threshold / Muscular StaminaRPE: 8/10 Cool DownPRVN Yoga Flow2 RoundsRight Leg + Left Leg:15 second Down Dog:30 second Low Lunge:15 second Elbow to Knee and Rotate:15 second Reach to Sky and Hold:30 second Half Kneeling Hamstring Stretch:30 second Pigeon	Warm Up Conditioning : 15:00 Cap 3 Rounds: @ Easy Low Heart Rate500m Row 20 Deep Lunge Mountain Climbers 10/10 Single Arm Dumbbell Deadlift5 Inchworm Push-Ups Main Conditioning 40:00 EMOM @ 60% Effort Minute 1: :45 Echo BikeMinute 2: :45 Air Squats Minute 3: :45 Abmat Sit-Ups Minute 4: :45 No Jump Burpees  Primary Objective: Keep a consistent aerobic pace throughoutSecondary Objective: Work to find a rhythm on the burpees and air squats that allows for more reps while maintaining a low heart rate RPE: 4-5/10 Stimulus: Aerobic Threshold Cool Down: PRVN Yoga Flow #22 Rounds for Quality:15sec Down Dog:30sec Up Dog15sec Down Dog:30sec Tall Lunge (right):30sec Half Kneeling Hamstring Stretch (right):15sec Down Dog:30sec Tall Lunge (left):30sec Half Kneeling Hamstring Stretch (left)	Warm Up: 2 Round for Quality1:00 Row 1:00 Ski200m Run 10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings8 Bootstrap Squats10 Deep Lunge Mountain Climbers Main Conditioning 3 Sets: For Time 1000m Run Rest 1:00 500m Row 30 Wall Balls 20/14lb, 9/6kg Rest 1:00 500m Ski Erg20 Box Jump Overs 24/20in-Rest 1:00 b/t sets- Looking to hold our run pace at our goal ½ marathon race pace while holding the row and ski erg to an effort that allows for quick transitions into the Wall Balls and Box Jump Overs.  Goal is to maintain under 15 minutes per set including rest / excluding final minute of rest between sets.  Primary Objective: Build paces across all 3 sets Secondary Objective: Work to find a rhythm on the burpees and air squats that allows for more reps while maintaining a low heart rate RPE: 8/10Stimulus: Steady State Sustained Pacing  Cool Down: PRVN Yoga Flow #22 Rounds for Quality:15sec Down Dog:30sec Up Dog15sec Down Dog:30sec Tall Lunge (right):30sec Half Kneeling Hamstring Stretch (right):15sec Down Dog:30sec Tall Lunge (left):30sec Half Kneeling Hamstring Stretch (left)

Key Focus Points for the Week:

– Strength Progressions:

• Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep. 
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression. 
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets. 

– Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work. 
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity. 
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength. 
• Leg Stamina and Technical Proficiency (Thursday) – Short Couplet focused on Double Under proficiency
• Long Chipper Friday – Muscular Endurance and Pacing

– Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down. 
• Sunday – Lets get inverted today! The plan is to have some fun with a skill session and then a challenging 20:00 EMOM to finish things off. 

We move onto our first week of testing after completing 2 cycles of the current strength program.

Testing will be performed over 2 weeks

Reminder this Saturday we have the CFC In House Competition.

The ground floor gym space will be closed from 12pm Friday as we set up for the comp. Upstairs will be open as usual

THE CFC IN HOUSE COMP IS FAST APPROACHING 🙂 IF you haven’t registered now is the time to secure yourself in the comp. Rego is closing in a few days. Click on the link below to register

Individual (I will partner you up with someone similar fitness level) 

Team (Already have your team sorted)