Back to Basics-Strength Cycle & Gymnastics
- bakercrossfit
- Jan 11
- 8 min read
January 6th - March 15th
7 weeks of strength followed by a 3-week deload/maintainer during the Open (10 weeks total) Scroll to the bottom for the Gymnastics portion.
We are starting the new year with our "Back to Basics" cycle. Unlike the past few years, this cycle will include multiple strength lifts to help athletes develop a well-rounded foundation. Our power lifts will concentrate on grunt work and stability training, aiming to improve activation, control, and bar path. Athletes will be encouraged to slow down their lifts with tempo work, perform dead-stop/pause exercises, and incorporate more posterior-dominant movements. We want athletes to start with lighter weights and build up while maintaining quality and consistency across all sets. This cycle is also an excellent opportunity for newer athletes to begin and progress while building strength and confidence.
We will follow a similar approach for Olympic lifting, focusing on strengthening and fine-tuning our skills through various lifts in the Snatch and Clean and Jerk. Remember, consistency is key; it's not just about how much weight you can lift. We don't want athletes to add weight simply to outlift others; our goal is to set everyone up for success in future workouts and cycles.
The first seven weeks of the cycle will feature a gradual progression in building strength and skill. In week eight, we will transition into a three-week maintenance phase. During this period, athletes will still have the opportunity to improve, but the volume will decrease slightly in preparation for the CrossFit Games Open. Please note that we are unsure of the specific workouts during the Open, so adjustments may be necessary as workouts are published to suit your gym's needs.
10-Week Layout:
Wk1 (Jan 6th)
Day 1:
Day 2: Heavy 3-rep Dead Stop Clean Grip Deadlift
Day 3:
Day 4: Heavy 3-rep Pause Bench Press (3-second)
Day 5: Heavy 3-rep Pause Back Squat (3-second)
Wk2 (Jan 13th)
Day 1: Every 2:00 (7 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy)
Day 2:
Day 3: 5x10 Back Rack Step Back Lunges (moderate weight)
Day 4: 6x3 Dead Stop Shoulder Press (Build in weight)
Day 5:
Wk3 (Jan 20th)
Day 1:
Day 2: 10x3 Tempo Front Squat (60-70%)
Day 3:
Day 4: 10x3 Tempo Bench Press (60-70%)
Day 5: Every 2:00 (7 sets) 3 Power Cleans + 3 Push Jerk (moderate-heavy)
Wk4 (Jan 27th)
Day 1: Heavy 2-rep Dead Stop Clean Grip Deadlift
Day 2:
Day 3: Heavy 2-rep Pause Back Squat (3-second)
Day 4: Heavy 2-rep Pause Bench Press (3-second)
Day 5:
Wk5 (Feb 3rd)
Day 1: Every 2:00 (7 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy)
Day 2: 6x2 Dead Stop Shoulder Press (Build in weight)
Day 3:
Day 4: 5x8 Back Rack Step Back Lunges (moderate-heavy weight)
Day 5:
Wk6 (Feb 10th)
Day 1:
Day 2: 8x2 Tempo Front Squat (70-80%)
Day 3: 8x2 Tempo Bench Press (70-80%)
Day 4:
Day 5: Every 2:00 (7 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy)
Wk7 (Feb 17th)
Day 1: Heavy 1-rep Clean Grip Deadlift
Day 2:
Day 3: Heavy 1-rep Pause Back Squat (3-second)
Day 4:
Day 5: Heavy 1-rep Pause Bench Press (3-second)
- 3-Week Open-
Wk8 (Feb 24th)
Day 1: Every 2:00 (5 sets): 5 Hang Power Snatch (build-in weight)
Day 2: 5x3 Front Squat (75-80%)
Day 3:
Day 4: 5x3 Bench Press (75-80%)
Day 5:
Wk9 (Mar 3rd)
Day 1: 5x3 Deadlift (75-80%)
Day 2: 5x3 Shoulder Press (75-80%)
Day 3:
Day 4: Every 2:00 (5 sets): 3 Squat Clean and Jerks (build-in weight)
Day 5:
Wk10 (Mar 10th)
Day 1: Heavy 2 rep Pause Front Squat
Day 2:
Day 3: Heavy 2 rep Dead Stop Shoulder Press
Day 4:
Day 5: Heavy Snatch Balance
Gymnastic Cycle - Jan 6 to March 15
For the next 10 weeks, we will rotate between working on ring muscle-ups (or pull-ups) and handstand push-ups (or push-ups). All levels will be accommodated. Each week, athletes can choose between building strength in the movement or working on conditioning. The conditioning option is meant for athletes already proficient in the movement and would like to work on conditioning in preparation for the Open and/or other competitions. During weeks 8-10 (during the Open), there will not be a conditioning option as we don’t want to over-tax athletes who are competing.
Week 1: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
For the strict pull-up negatives, athletes can jump to the top of the pull-up bar by using a box, and then lower themselves with control with a 2-3 second descent on each rep. For modifications, athletes can do toe-assisted controlled negatives.
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW
Week 2: Handstand Push-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
EMOM 10:
Odd:
Level 1: 5 handstand push-up controlled negatives
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Even: Rest
Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
Week 3: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM10:Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
10-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks
Week 4: Handstand Push-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option
5 sets:
Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-ups
Level 2: 3-5 reps: kick up + 3-second descent
Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)
Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion)
Condition Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
Week 5: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
4 ROUNDS 30 seconds of Work/ 30 seconds of Rest: Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS Quality over Quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)
Conditioning Option:
10 min EMOM
Odd minute:2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
Week 6: Handstand Push-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.
Week 7: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[ Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
Week 8: Handstand Push-ups
Strength Option
Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]
Level 1: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up
Level 2: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 sets of Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 sets of Tempo Push Ups: 3 seconds down + 3 seconds up, elevated
No Conditioning Option since it’s during the Open
Week 9: Ring Muscle-ups / Strict Pull-ups
Strength Option:
EMOM8
Odd:
Level 1: 3-5 strict ring muscle-ups
Level 2: 3-5 strict box ring muscle-ups or strict pull-ups
Level 3: 3-5 assisted strict pull-ups or ring rows
Even: 20-30 second box support hold (or plank hold)
No Conditioning Option since it’s during the Open
Week 10: Handstand Push-ups / Push-ups
Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand push-ups
Level 4: Push Ups
Level 5: Scaled elevated Push Ups
No Conditioning Option since it’s during the Open
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