Professional Documents
Culture Documents
Programming Cycles Overview
Programming Cycles Overview
EW
These5cycl eswillal
low yout oknow wherewear eati nour
trai
ning throughouttheyear ,and whati
scomi ng next.Keep
inmi nd weal waysdosomef orm ofpureCrossFit
,r egardless
ofwhatmont hitisorwher ewear eintheseasonoffit ness.
Butwewi l
ldiali
nspecificaspect soffitnessatcer t
aint i
mes
oftheyeart omakesur eyoucanbeasfitaspossi blewhen
youneed t obet hemost !
*Specificdetail
sdur ing eacht raini
ng peri
od (i
.e.lengthof
strengthcycl
e,aer obicwor kout s,gymnasticprogr essi
ons,
etc.)wil
lalwayshavedet ailspr ovi
ded wit
hinSugar W OD
eachweek!Thi sbasi cover view willgi
veyouabet terideaof
whatt oexpectf r
om abi g pictureperspecti
vet hough!
HULK OUT-Powerl
ift
ing,BodyBui
ldi
ng & Accessor
y
May-
June/1
0 weeks
NI CK -Gymnasti
MBLE & QUI cs& Condi
tioni
ng
Januar
y-Febr
uar
y/8weeks
COMPETE -OpenPrep
Mar
ch-
Apr
il/8weeks
MAYHEM ATHLETEOVERVI
EW
HULK OUT-Powerl
ift
ing,BodyBui
ldi
ng & Accessor
y
May-
June/1
0 weeks
Thebul
kofourCompet it
ionseasonhasended f
ormanyofuswit
h
theOpen(and Quar
ter
finals)complet
ed.Thatmeansi
t’st
imet
o
getbul
letpr
oofand pr
eparefornextseason.
W ewi l
lalwayskeep abaseli
neoffitnesssoyoucanbecompet iti
ve
inyourgym and atweekend compet i
tionsasyouchoose.Butf or
now,wewi llmoveintoacyclef
ocused onbuildi
ng functi
onal
str
engt hint hepowerl
ift
swithMayhem BurgenerSt r
ength(MBS) ,
getti
ng thepump onwi t
hsomeMayhem BodyBui l
ding,and car
ing
forourt endons/l
igamentsbyadding i
nmor eAccessorywor k.
Thisshould hel
p ustaperbackwi ththevolumeofmet consand
overal
llevelofintensi
ty.Don’tworrywewi l
lal
waysdoCr ossFi
t,
butthenumberofmet conswi l
lbelessi
nthisti
meper iod..
.For
thoseofyouwhomadei ttothenextstageofcompet i
tion,wewi l
l
extend your“Compet e”cycleunti
lyourseasonisfini
shed!
Getr
eadyt
oramp up t
hewor
k!
W ewil
lbeaddi ng i
nmor eMayhem Aer obicCapaci t
y(MAC)speci fic
workouts,aswel lasmaking sur
ewear ecomf ortabl
ewit
hourl if
ts
f
rom MBS,sogetused t ohaving abarbellinourhands!Lookf or
morecar di
ot ypewor koutsand Olympiclif
ting t
hanourlastcycle
(“
HulkOut ”).
NI CK -Gymnasti
MBLE & QUI cs& Condi
tioni
ng
Januar
y-Febr
uar
y/8weeks
I
tist
imet
ogetfit
terand r
amp up t
hevol
ume!
W ewil
ladd i
nmor emet constobeget ti
ng r
eadyf ort heOpen
whil
ealsodial
ing up theintensi
tyoft heseworkout s.Lookoutfor
aspeci
ficMG pr ogressiontohel p wi
thoverallcapacityinour
gymnasti
cmovement s.
COMPETE -OpenPrep
Mar
ch-
Apr
il/8weeks
*
Thi
siswhatwewor
kfor
!
Thiscyclewi l
lputt oget herallthewor kwe’ vedonei nt heoff
season.TheOpenki cksoff ourcompet i
tionseason.Wewi l
lramp
up theintensi
tyf oreachcompet i
tionthroughoutt heyear ,whi l
e
dial
ing up ordiali
ng backvol umeasneeded.Dependi ng onyour
goalsand fitnessl evel,yourspecifict rackand pr ogr am wi llpeakfor
vari
oust i
mesoft heyear .Yourspecifict rackwilltakecar eofyour
specificneeds!( OpenPr ep:TheOpen,Quar t
erFinals:Quar terFi
nal
s,
M60:Open,Scal ed:Open,Qual ifiers:Qual i
fiers,Semi Finals:
Semi Fi
nals,Games:Games) .