This week we’re starting a 4 week Athletic Power cycle. The focus of this program is explosive power development and fat loss. You’ll need to know your projected 1RMs from the last test week.  There are two lower and two upper body focused days, one day of speed work, and one total body strength circuit day.  

The workout sessions will involve multiple lifts and partner training and timed conditioning intervals so things may be a little chaotic this week.  Please show up on time and prepared.  Remember this is group training so it’s important to gather as a group to get the explanation/demo of the workouts, that way everyone can get to work at the same time and be on the same page.  There’s a lot of work crammed into these sessions so there really isn’t any time for distraction if you want to get it all done. 

To excel in sport, a power/speed athlete must be able to move explosively through space. To do that at an optimal level requires power (a solid amount of muscle) and as little dead weight (fat) as possible.

Put another way, if you train to be strong, explosive and fast, and capable of maintaining a high level of strength or power output for an extended period, then you will be lean and muscular. Time to go to work.

Thanks to everyone that came out to Saturday’s park workout! And shout out to the 6AM crew for their hustle first thing this morning!

5/6pm Traffic Warning!!!!!: If you take 75N, you should probably leave work early. The interstate may shut down tonight. Details here.

Tonight: Level 1/2 Test at 7pm. CALLING ALL LEVEL 2s!! What you’ll notice about this cycle is that you’ll be able to do some things with L3&4s but not all (L3, you might notice the same thing)…let this cycle be your push to move up a level. We need a small group ready to test 3/4 before we get a date on the schedule. Ready? Want to see where you stand? Email ivy@crossfitonthesquare.com Subject: I’m Ready.

Diet: Whole Life Challenge starts September 19th. Learn more here.

Warmup

Dynamic Athletic Movement 
Hip Mobility Series
10 Downdog Push-ups 

Alternate with a partner:

A.
3 sets
5 Box Jumps
(Levels 0/1 can sub broad jumps if necessary)

B.
3 sets
5 Jump Squats
(L3/4 – empty bar, L2 – kettlebell, L0/1 – unweighted) 

Lift

Levels 2-4
5 x 5 
Back Squat (75%)

Levels 0/1
5 x 5
Kettlebell Squat

Conditioning

Alternate with a partner:

A.
4 Rounds 

8 Front Squats 
45 sec max reps Box Jumps
Rest ~60-70 sec rest 

(L4 – 115/85, L3 – 95/65, L0-2 – KB goblet squats)

B. 
3 Rounds

60 sec Farmer Walk 
60 sec rest