Monday January 5th

First day of the new cycle! 
This first week puts a premium on:
-Reintroducing percentage work on squat, press, and bench
-Rebuilding barbell cycling and positional strength under controlled fatigue
-Developing gymnastics repeatability (RMU, C2B, TTB, wall walk complexes)
-Establishing aerobic repeatability via interval structures and midline stamina
-Refining movement quality before intensity ramps up later in the cycle
‍

Nothing in Week 1 is meant to “crush” athletes—rather, the focus is on technical precision, sustainable pacing, and owning the positions that will be required as loads increase and complexity rises deeper into Artemis. However, the Week 1 “PRVN Affiliate Baseline” Test is meant to be the big challenge and focus of the week when looking at our conditioning pieces for the week ahead.

‍

General Prep
2:00 Cardio Choice
-
2 Sets, For Quality
10 PVC Pipe Pass Throughs
10/10 PVC Pipe Around the World's
8/8 Single KB Staggered Stance RDL
10 Goblet Squat
:30 Pause Goblet Squat Ankle Mobility
Specific Prep
3 Hang Muscle Snatch
3 Low Hang Power Snatch
3 Overhead Squats
3 Burpees
-
3 Low Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
3 Bar Facing Burpees
-
5 Overhead Squats
4 Hang Power Snatch
3 Hang Squat Snatch
Barbell Prep for Back Squats
5 Back Squats @ 40-45%
5 Back Squats @ 50-55%
3 Back Squats @ 60%
-
Then Load Working Weights on the Bar

‍

Strength
Back Squat

Every 2:30 x 4 Sets
Set 1: 10 Reps @ 65%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 6 Reps @ 75%

% is Based on 1RM Back Squat

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle

‍

"Singularity"
******If you do not like snatching or OHS, or are just starting CrossFit, we will sub out with front squats for 0HS, power clean and jerk for power snatches and squat clean and jerks for squat snatches OR the subs listed below the workout

For Time
3 Sets:
7 Overhead Squats
7 Bar Facing Burpees
5 Power Snatch
5 Bar Facing Burpees
3 Squat Snatch
3 Bar Facing Burpees
Rest 1:00 b/t sets

Barbell: 95/65lb, 43/30kg
Level 2:
Barbell: 75/55lb, 34/25kg
Level 1:
3 Sets:
7 Overhead Squats
5 Burpees
7 Hang Power Snatch
5 Burpees
Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg
Masters 55+:
Barbell: 75/55lb, 34/25kg

‍

‍

Time Domain: ~ 1:30-2:15/set, 7:00-9:00 Running Clock
Time Cap: 12 minutes

Stimulus: Barbell cycling under fatigue, positional strength overhead, and repeatable sprint output
RPE: 8.5–9/10

Primary Objective: Maintain technical consistency across all three barbell variations
Secondary Objective: Keep burpee cadence steady with no major slow-down between sets

Workout Strategy
“Singularity” is a density-focused interval that rewards precision under fatigue. The overhead squats should be smooth and deliberate, this is not the place to rush. Transition immediately into the burpees with a controlled but assertive cadence, using them as a breathing reset rather than a sprint.

Power snatches should be quick touch-and-go reps, but always clean. The squat snatches are the separator as they come at the end once under fatigue, but also done after we have tuned things up with the overhead squat and power snatch. With the built-in rest, the goal is to hit three nearly identical sets, not one standout round followed by drop-off. Athletes who respect positions and timing will perform best.

Movement Modifications / Adjustments
Overhead Squats: Reduce Loading / Adjust to Front Squats / Use Goblet Squats
Power Snatch: Reduce Loading / Adjust to Hang Power Snatch / Move to Alternating Dumbbell Snatch
Squat Snatch: Reduce Loading / Adjust to Power Snatch / Move to Single DB Snatch
Bar-Facing Burpees: Reduce Reps / Adjust to Step-Over Burpees / Move to Lateral Burpees Over Line

‍

‍

‍

‍

‍