Fun day at the affiliate cup at CrossFit West Santa Cruz today - thanks to everyone who came out and everyone who stopped by our tent! Great event! Welcome to the new cycle! If you're wondering what it's going to look like, you can read more about that here. A brief overview of this week:

Monday - Back Squat

Tuesday - a Snatch + Overhead Squat complex (remember, even if overhead squats are not your thing, these things are always scale-able and change-able!)

Wednesday - Deadlift

Thursday - Strict Press

Friday - Pull-up strength work


MOVEMENT PREP: Lax ball glutes, 1:00/side. KB smash psoas, 30s/side. With a band around your ankles: lateral shuffle, down and back; skater walk down (walking forward) and back (walking backward). 3 rounds, with a medball: 8 goblet squats (think the squat portion of wallball, no jump, work on your elbow/arm position); 8 jump squats without the ball, resetting each rep; 8s wallball wrestle*

*2 partners. Partner 1 starts with the ball by hugging it tightly to their chest, then descending into their squat. Partner 2 has 8s to try to wrest the ball loose. After 8s, switch partners.

STRENGTH: Back squat, up to a peak of 5. Note that a "peak" is different then a max. Your goal today is to have what we'll call a "fast" peak. The movement will of course be controlled and tight into the bottom, but try to get out of the hole (the bottom) as quickly as possible. Aim to accelerate the bar as you rise. Reps should be smooth, and the last 4th and 5th reps should NOT require a lot of struggle.

CONDITIONING: 5 rounds: 5 wallballs, 5 push-ups, 5 air squats, 5 burpees

*Remember, our goal this week is to get lots of volume in with very pretty reps. We want to create efficient patterns and good muscle memory. That means that the squat portion of your wallball should look an awful lot like your back squats.