8 WEEK CYCLE | MIDLINE & POSTERIOR CHAIN

CYCLE OVERVIEW

The focus for the next 8 weeks is on helping athletes build a strong core and back. Midline stabilization and posterior chain engagement are key to athletic performance and will provide a great foundation on which to further develop our athletes. In particular we will use the Deadlift and Toes to Bar as benchmark exercises throughout this cycle - testing in week 1 and week 8 to help assess our athlete's progress. While we will focus heavily on helping athletes grow in these two areas, we will round out their training with workouts spanning a variety of time and modal domains.

WEEK BY WEEK
Week Goal
1-2
Review basics of performance and Test 3RM Deadlift and Max TTB*
3-5
Gradually increase volume, weight, & intensity of posterior chain & midline workouts
6-7
Taper slightly in preparation for retest
8
Retest 3RM Deadlift and Max TTB

*Testing Deadlift & TTB should be "on the board" all week so that athletes who miss the test day are reminded to do these tests in their private time. Coaches should remind athletes to test their deadlift and TTB at the beginning of each class during week 1.

CLASS FLOW

All classes follow a similar flow. We begin with a warm up followed by either a strength or skill session to compliment the movements we will do during the WOD. The second half of the workout is comprised of a Metcon followed by a cool down. Every training session includes "Extra Credit" which supports the overall focus of the cycle and helps us address movement patterns which tend to get neglected in typical CrossFit programming. The extra credit is not part of the 60-minute class, but can be offered to athletes who want to go above and beyond.

Fitting all this into a 60 minute class can be very challenging if we are not disciplined about our time management. Every training session includes a sample timeline to help us manage the class and ensure that we are not falling behind schedule.

WEEK 1: CYCLE CONTEXT

Cycle Context

This week kicks off our focus on posterior chain engagement and midline stabilization. We will use our first training sessions to establish a baseline performance on the Deadlift and Toes to Bar, which we can use to help athletes measure their progress over the coming weeks.


Coach's Notes:

Use your whiteboard time this week to underscore the focus on posterior chain & midline stabilization to our athletes. Making them aware of the cycle's focus is extremely important in helping them see the "bigger picture".

This focus is not limited to hinging and crunching movements. Be sure to emphasize the role that the back and core plays in every movement. Even something as simple as a push up can be tied back to these principles by making athletes aware of how their core should be engaged to support a stable pressing position. In other words, the focus is created as much by HOW YOU coach the class as it is by the programming.

Weekly Overview

 DayStrength/ SkillWOD
Monday
Deadlift
7' AMRAP
2,4,6,8,10...
Deadlift (100|70kg)
Burpee Box Jump Over
Tuesday
Toes to Bar
For Time:
10-9-8... 3-2-1 Toes to Bar
20-18-16... 6-4-2 Wall Ball Shots 
WednesdayDouble Unders
For Total Time:
-
2 Rounds:
200M Run
100 Double Unders
1’ Rest
-
2 Rounds:
100 Double Unders
200M Run
1’ Rest
ThursdayRope Climb

Partner WOD

4 Rounds of:
5 Minute AMRAP
1000|800M Row
Max Rope Climbs
1 Minute Rest

FridayHang Power Snatch
10 Rounds for Time:
7 Hang Power Snatch (40|30KG)
7 Bar Facing Burpees
SaturdayNA
8 Rounds for Time:
60M Sandbag Carry (100|70#)
40 Box Step Ups
20|17 Cal Assault Bike

WEEK 1 DAY 1

Class Flow


Strength/ Skill

 SectionTiming
Whiteboard0-5'
Warm Up6-15'
Strength/Skill16-35'
WOD36-50'
Cool Down & Clean Up51-60'

Warm Up
3 Rounds of:
30" Stiff Leg Deadlift (Empty Barbell)
30" Box Step Overs
30" Cat/Cow
30" Hollow Hold

5x E3MOM:
Deadlift 9-6-3-3-3


Coach's Notes:
Points of Performance: Deadlift

Goal: Build up to a 3RM with good form. In week 8 athletes will retest this lift and have a chance to measure their progress.

Coach's Challenge: Teach athletes to properly brace their core when setting up for the deadlift by taking a deep breath in and pushing the abs outward.

WOD

"Panda"
7' AMRAP
2-4-6-8-10...
Deadlift (100|70kg)
Burpee Box Jump Over


Coach's Notes:Goal: Get into the round of 12 (scale accordingly)
Coach's Challenge: Athletes should continue to brace their core during the deadlifts, even once their heart-rate is elevated.

Cool Down

1' Roll out posterior chain
1' Lying Right Leg Over
1' Lying Left Leg Over

Coach's Notes:

Collect scores as athletes are finishing the cool down. Remind athletes to write down their 3RM Deadlift for future reference.

Extra Credit

3 Sets:
20 Alternating V-Ups
40 Mountain Climbers
Rest as needed

WEEK 1 DAY 2

Class Flow

 SectionTiming
Whiteboard0-5'
Warm Up6-15'
Strength/Skill16-35'
WOD36-50'
Cool Down & Clean Up

51-60'

Coach's Notes: Remind athletes at the Whiteboard that they should test their 3RM Deadlift in case they missed yesterday's class. We should try to get EVERYONE to do a before-and-after test of their deadlift so that every athlete can determine whether they improved.

Warm Up

3 Rounds:

8 Scap Pull Ups

8 Meter 1-Arm KB OH Walking Lunge (8M Right, then 8M Left)

8 Strict Hanging Knee Raises

8 Wall Squats

Strength/ Skill

15 Minutes of Guided Skill Work: Toes to Bar

Then...

Test Max Unbroken TTB


Coach's Notes:

Points of Performance: Toes to Bar
Toes to Bar Progression:

  • Kip Swings
  • Kipping Knee Raise
  • Kipping Knee to Chest
  • Kipping Toe to Bar

Goal: Introduce athletes to the fundamentals of TTB and allow everyone to assess their max unbroken TTB. If athletes only have 1 TTB, that is fine. Our goal will be to help them get from 1 to 2+ over the next several weeks. Only encourage athletes to scale this assessment to knee raises if they cannot manage a single TTB.

Coach's Challenge:  Challenge athletes to maximize the tension in their core on the backswing by keeping the legs straight, and toes pointed.

WOD

"Flexicution"
For Time:
10-9-8... 3-2-1 Toes to Bar
20-18-16... 6-4-2 Wall Ball Shots

Coach's Challenge:

Goal: 9 Minutes (11 Minute Time Cap)

Coach's Challenge: The beauty of this workout is that the volume decreases as athletes begin to fatigue. Challenge athletes to be audacious out of the gate, going for unbroken sets, ideally for the entire workout.

Cool Down


2 Rounds of:

45" Lizard Pose - Right

45" Lizard Pose - Left

45" Prone Cobra


Coach's Notes:

Collect scores as athletes are finishing the cool down.

Remind athletes to write down their Max TTB for future reference.

Extra Credit

3 Sets:

6 Weighted Back Extensions (20X0)

30" Sorenson Hold

3 Broad Jumps

2' Rest

WEEK 1 DAY 3

Class Flow

 SectionTiming
Whiteboard0-5'
Warm Up6-15'
Strength/Skill16-35'
WOD36-50'
Cool Down & Clean Up51-60'

Warm Up
4 Rounds of:
20M A Skip
20M Walking Figure 4
20M Straight Leg Skip
20M Toe Walking

 

Strength/ Skill

Rx: 10x EMOM: 40 Double Unders

L1: 10x EMOM: 20 Single-Single-Doubles

L2: 10x EMOM: 30" of Double Under Practice


Coach's Notes:

Points of Performance: Double Unders

Goal: Give athletes the chance to practice DU consistency without the distraction and fatigue of a metcon.

Scaling: See the scaling options above. Athletes should be working for about 30"per round.

Coach's Challenge: Challenge Rx athletes to stay focused and go unbroken on every set.

WOD

"Reverse Engineered"

For Total Time:

-

2 Rounds:

200M Run

100 Double Unders

1’ Rest

-

2 Rounds:

100 Double Unders

200M Run

1’ Rest

Coach's Notes:

Goal: 14' Minutes

Coach's Challenge: Each athlete should have been given a cue to improve their DU during the skill portion. Encourage them to apply this in the workout, even under fatigue.

Scaling: Athletes should apply the same scaling option they used during the skill portion of the workout.

 

Cool Down

3 Rounds of:

30"/ Side Banded Calf Stretch

30"/Side Single Leg Straddle Stretch

Coach's Notes:

Collect scores as athletes are finishing the cool down.

WEEK 1 DAY 4

Class Flow

 SectionTiming
Whiteboard0-5'
Warm Up6-15'
Strength/Skill16-35'
WOD36-50'
Cool Down & Clean Up

51-60'


Coach's Notes:

Make sure you have enough ropes setup so that at least half of the people signed up for your class can be on a rope at a given time. Get to the gym early so you can get things setup if needed!

Remind athletes at the Whiteboard that they should test their 3RM Deadlift & Max TTB in case they missed the first two classes of the cycle. We should try to get everyone to do a before-and-after test of their deadlift and TTB so that every athlete can determine how much they improved.

Warm Up

Partner Rowling 4 Rounds:

Row 150|120M

Partners alternate rounds rowing. Both partners must perform 1 Jumping Pull Up for every Meter they miss the target.

Strength/ Skill

10 Minutes of Guided Skill Work: Rope Climbs

Then...

5x EMOM: 1 Rope Climb (or appropriate scaling option)

Coach's Notes:

Points of Performance: Rope Climb

Rope Climb Progression:

  • Rope Row
  • Rope Hang Knees to Elbow
  • J Wrap on Box to Stand
  • One Pull for Max Height
  • Rope Climbs

Coach's Challenge: Once athletes have mastered the scissor hook, show them how they can be more efficient in their rope climbs by bringing their feet as high as possible before clamping onto the rope. This is the same movement pattern we practiced yesterday during the TTB.

WOD

Partner WOD - "Hotline Bling"

4 Rounds of:

5 Minute AMRAP

1000|800M Row

Max Rope Climbs

1 Minute Rest

One partner works at a time. Split reps evenly.

Coach's Notes:

Goal: Each Team should aim to do 6-10 Rope Climbs per round

Coach's Challenge: While rowing, challenge athletes to exhale as they pull and inhale on the return.

Cool Down

2 Rounds of:

30" Static Bicep Stretch Right

30" Static Bicep Stretch Left

1 Minute Wall Straddle Stretch

Coach's Notes:

Static Bicep Stretch

Wall Straddle Stretch

Collect scores as athletes are finishing the cool down.

Extra Credit

3 Supersets:

6/Side Pallov Press (2021)

30 Russian Twist w. KB (16kg/12kg)

10 Rower Pike Ups

90" Rest

WEEK 1 DAY 5

Class Flow

 SectionTiming
Whiteboard0-5'
Warm Up6-20'
Strength/Skill21-35'
WOD36-50'
Cool Down & Clean Up

51-60'

 

Warm Up

5 Minutes of the PVC Pipe Game

Then Coach the Class Through the following Snatch Progression (w. PVC):

  • Snatch High Pull from Hips
  • Muscle Snatch from Hips
  • Power Snatch from Hips
  • Snatch High Pull from Hang
  • Muscle Snatch from Hang
  • Power Snatch from Hang
  • Cycling Hang Power Snatch
Coach's Notes:

Points of Performance: Hang Power Snatch

Strength/ Skill

6x E2MOM

Hang Power Snatch 4-4-2-2-1-1

Coach's Notes:

Goal: Review how to cycle snatches during the lighter lifts & build to a heavy Hang Power Snatch.

Coach's Challenge: Athletes should focus on fully opening ankles, knees, and hips on every rep.

WOD

"HUMBLE."

10 Rounds for Time:

7 Hang Power Snatch (40|30KG)

7 Bar Facing Burpees

 
Coach's Notes:

Goal: 12 Minutes (15 Minute Cap)

Coach's Challenge: Pacing! Encourage athletes to "warm up" with round 1 & 2, and pick up the pace as the workout goes on.

Cool Down

2 Rounds of:

45" Butcher's Block Stretch

15" Rest

45" Pigeon Pose Right

15" Rest

45" Pigeon Pose Left

15" Rest

Coach's Notes:

Butcher's Block Stretch

Pigeon Pose

Collect scores as athletes are finishing the cool down.

Extra Credit

3 Supersets:

10 KB Bench Press (28|20KG)

10m KB Death March 

2' Rest