LPC
Training Cycle
CrossFit Open 2022
The CrossFit Open started in 2011 as the first step in finding the fittest man, woman and team on earth. Today, hundreds of thousands test their fitness in what has now become the largest participatory fitness event on the planet.
Accumulation
An off-season period to focus on technique and building strength. More isolated work, less varied and higher amount of reps.
Intensification
Intensification period in preparation for The Process Summer Throwdown. More varied and less monostructural workouts.
Pre-Competition
Deload
Deload in preparation for The Process Summer Throwdown
Summer Throwdown
The Process Summer Throwdown, a fun and community-driven online workout competition
Deload
Deload post Summer Throwdown
Accumulation
Intensification
Deload
Accumulation
Deload
Pre-Competion
CrossFit Open 2023
Monday
- Focus on building strength with our Squat Cleans
- Deadlift touch and go capacity
- Strict Push Up / Strict Handstand Push-Up capacity work
- Single leg and horizontal pulling hypertrophy work
Tuesday
- Sustainable and repeatable aerobic work
- Preparation for a 20-22 minutes race
- Cyclical based
Wednesday
Rest Day
- Focus on developing our Squat Snatch
- Develop Chest-To-Bar/Pull-Up capacity in isolated setting
- Mixed barbell cycling endurance
Thursday
Rest Day
- Toes To Bar technique and strength
- Upper body pressing
- Glute hypertrophy
- Mixed modal aerobic 90s intervals
Friday
- Dynamic shoulder to over head technique work
- Back Squat and Pull-Up absolute strength
- Trunk isometrics
Sunday
Season Timeline
CrossFit Open 2022
The CrossFit Open started in 2011 as the first step in finding the fittest man, woman and team on earth. Today, hundreds of thousands test their fitness in what has now become the largest participatory fitness event on the planet.
Accumulation
An off-season period to focus on technique and building strength. More isolated work, less varied and higher amount of reps.
Intensification
Intensification period in preparation for The Process Summer Throwdown. More varied and less monostructural workouts.
Pre-Competition
Deload
Deload in preparation for The Process Summer Throwdown
Summer Throwdown
The Process Summer Throwdown, a fun and community-driven online workout competition
Deload
Deload post Summer Throwdown
Accumulation
Intensification
Deload
Accumulation
Deload
Pre-Competion
CrossFit Open 2023
Cycle Status & Goals
Cycle Plan
Monday
- Focus on building strength with our Squat Cleans
- Deadlift touch and go capacity
- Strict Push Up / Strict Handstand Push-Up capacity work
- Single leg and horizontal pulling hypertrophy work
Tuesday
- Sustainable and repeatable aerobic work
- Preparation for a 20-22 minutes race
- Cyclical based
Wednesday
Rest Day
- Focus on developing our Squat Snatch
- Develop Chest-To-Bar/Pull-Up capacity in isolated setting
- Mixed barbell cycling endurance
Thursday
Rest Day
- Toes To Bar technique and strength
- Upper body pressing
- Glute hypertrophy
- Mixed modal aerobic 90s intervals
Friday
- Dynamic shoulder to over head technique work
- Back Squat and Pull-Up absolute strength
- Trunk isometrics