Over the break I've had a look back over our programming since 2012, boy have we had some changes and some evolution. The programming leading into to the CrossFit Open and for the first six months will have a rotating 3 tiered approach to it. This will basically mean, skill, strength and conditioning, or for the white board Lift, Gymnastic, Wod. The 'rotating' means that it will be alternating throughout the week. We're extremely fortunate to have the staff to allow for the type of programming we want to deliver. The guys are pumped to work through new skills and harness deeper sides of lifting and gymnastics with you.
What does this mean and will it be different? No the programme will seem the same, all I want to do is provide you some info on whats happening behind the scenes. The rotating system has begun and I'll have a strength cycle starting on the 21st as to not have any people miss out. Just a small insight so you have a path to follow.

LIFT

Every 2 Mins for 6 rds
1 Clean + 1 Hang Clean + 1 Jerk **Anyhow

WOD

Amrap 5 Mins

10 KB Goblet Squats *HD

10 Strict Pull ups

Rest 3 Mins

Amrap 5 Mins

12 KB Goblet Squats *HD

12 Strict Pull ups / 8 Bar Muscle ups

Endurance Bootcamp

Every 2 Mins for 6 rds

250m row Sprint!

Amrap 13 Mins - Ascending ladder

1 Burpee 2 Plate

1 Weighted Abmat

1 Plate Thruster

50m Run

**Add 1 rep to each exercise per Rd