Hi SoCo! We are officially starting our next cycle, the “Kratos Cycle”! This cycle is eight weeks and will be based on positional strength in our Olympic lifts with pauses, time under tension through tempo work on our lifts, and prioritizing a longer time domain at least once a week.
Here is a breakdown of what you can expect over the next eight weeks!
Oly Technical Foundations:
We will dedicate the beginning portion of this cycle to refining technical components to promote long-term progress and confidence in the movements. There will be a larger focus on the pause snatch and pause clean from the floor to emphasize the first pull. You will see pause complexes and reps ranging from 6-4.
Strength Development:
We will dedicate a significant portion of the cycle to developing a strong posterior chain with the appropriate hinge patterns using higher rep deadlifts at a controlled tempo. There will be a consistent dose of supersets with the goal of increasing stability and control through our reps.
Conditioning Emphasis:
We will have a few conditioning pieces that we will retest at the end of the cycle and give the classic ‘CrossFit’ feel. Each week, we will have one conditioning piece near the thirty-minute mark to help build volume and pace more efficiently for longer and shorter pieces.
Overall, our goal will be to balance technical development, build strength, and challenge ourselves with movement control.
We look forward to working with you throughout this next cycle and always appreciate your trust in us!
Conditioning Retest Pieces:
1: Jason (Monday)
2: Elm Street (Thursday)
3: Freddy Krueger (Friday)