7/13 squat cycle
10 weeks
2x per week
Based on your max front squat
For the 1st and 2nd week, perform 7 front squats at the set percentage then immediately perform 13 back squats. There will be different rep scheme for the following weeks. The spreadsheet will be shared on the community group, CrossFit Pyro and on the Blackout facebook page. If you don’t have access to the spreadsheet on those platforms, send us an email and we’ll send it to you. This is a very effective and challenging squat program that will guarantee you gains for both the front and back squat. Not only building strength but also muscle endurance, reinforcing your joints and ligaments. This will help you getting better at any sports or activities. Building leg strength and muscle endurance will help you become a better runner even though it might not seems related directly. The best way to do this program is to get the spreadsheet, punch in your max front squat and the sheet will automatically fill in your weights throughout the cycle. Days will change from week to week and we’re aware some of you might miss a day here and there. By having the spreadsheet with you already, you know what you’ll have to do so get it done in open gym hours or other means. Chances are day 1 or each will be done either Monday or Tuesday with day 2 Wednesday, Thursday or Friday. We’ll try to avoid doing on Fridays to leave the body in better shape for the Trifecta Saturdays.
Also tied in with the squat cycle is a 10 week weightlifting cycle. This is all within the regular programming so you can expect at least a snatch and a clean and jerk strength component per week. Keep in mind that this is a weightlifting cycle geared towards CrossFit so we’ll see some lighter loads with barbell cycling as well as building for maximum load.
BOOM!
Strength (25min)
4 sets @60% of 1RM front squat
7 front squats
13 back squats
METCON (10min)
Rx
For time:
50 double unders
21 handstand push ups
50 double unders
15 handstand push ups
50 double unders
9 handstand push ups
50 double unders
Scaled
For time:
50 single unders
21 push ups
50 single unders
15 push ups
50 single unders
9 push ups
50 single unders
Rx+
For time:
50 zeus double unders
21 deficit handstand push ups 4/2
50 zeus double unders
15 deficit handstand push ups 4/2
50 zeus double unders
9 deficit handstand push ups 4/2
50 zeus double unders
Accessory work
Shoulders of steel
Crossover symmetry 5min
Weightlifting
Barbell sotts press 3×5
Gymnastics
Strict ring dips 3×8
Core
50 GHD sit ups
