Ride the Wave: Our New Strength & Gymnastics Cycles
Big things are coming your way, team. Starting Monday, August 25th, CrossFit 1864 is kicking off two new training cycles designed to make you stronger, sharper, and more skilled:
An 8-week Strength Cycle – Mayhem Surge (Wave Progression)
A 9-week Gymnastics Cycle – Pressing & Pulling Progressions
Together, these cycles are going to hit every corner of your fitness: heavy barbell lifts, technical Olympic lifting, conditioning, and bodyweight mastery. Let’s break down what you can expect.
Strength Cycle: Wave Progression
📅 Dates: August 25 – October 18
This cycle is built around wave loading — a tried-and-true method for getting stronger without burning yourself out. Think of it like surfing: the weight builds in intensity, drops slightly, then climbs again. Each wave builds confidence under the bar and primes your body to move heavier loads.
Why This Cycle?
Efficiency: Short and intentional sessions (<20 minutes of main lifting) fit into busy class times while still delivering progress.
Confidence: Repeated exposures to moderate-to-heavy weights teach you to own the bar, not fear it.
Balance: Olympic lifts alternate weekly, keeping speed, precision, and barbell skills sharp.
Structure: Strength, skill, and accessory work combine to build you into a more complete athlete.
Focus Areas
Back Squat:
We’ll train from the bottom to build drive, midline integrity, and confidence “out of the hole.” This means better squats, more efficient cleans/snatches, and improved stability in deep positions.
Deadlift:
Expect deficit and tempo pulls that strengthen your posterior chain and clean up weak spots. You’ll become stronger from floor to lockout while improving your bracing and control.
Olympic Lifting:
The Snatch and Clean & Jerk will alternate weekly. Snatches will sharpen your catch position and speed under the bar, while Clean & Jerks will dial in front rack strength, positional awareness, and jerk execution.
Skill Days:
One optional day per week will focus on technical precision. Split jerks, snatch balances, and sots presses will develop footwork, overhead stability, and posture. These are not grind sessions; the goal is crisp, technical movement.
Structure
3 primary strength sessions/week: Back Squat, Deadlift, Olympic Lift (Snatch or Clean & Jerk alternating)
Optional Skill Session: Split Jerk or Snatch Balance/Sots Press
Progression Style: Wave Loading
Session Time: Each under 20 minutes (excluding warm-up)
Accessories: Antagonist movements (rows, presses, flys, etc.) for balance and posture.
Scaling & Notes for New Athletes
Load selection: Start lighter in Weeks 1–2 to reinforce positions, even if percentages feel easy.
Volume modifications: 2–3 sets instead of 4–5 for newer athletes.
Skill days: Focus on form, not fatigue.
Missing equipment: Tempo, pauses, or bands will replicate the intended stimulus.
For Experienced Lifters
If you already tested your 1RMs in the last cycle, Week 1 will act as a tune-up instead of another max test. You’ll perform consistent sets at moderate percentages (80–85%), focusing on speed, bracing, and technical refinement. The goal is quality, not exhaustion.
Week-by-Week Highlights
Week 1: Testing week (Back Squat, Deadlift, Snatch 1RMs + accessory work).
Weeks 2–6: Wave loading progression, building percentages each week.
Week 7: Taper & tune-up — lighter loads, higher speed.
Week 8: Retest Week — go heavy and see the results of your hard work.
By the end of this cycle, expect to walk away with stronger squats and pulls, sharper Olympic lifts, and more confidence under heavy load.
Gymnastics Cycle: Pressing & Pulling Progressions
📅 Dates: August 25 – October 25
Because we’re CrossFitting, strength alone isn’t enough. Conditioning and gymnastics skill work will also be a big target in this training block. Over 9 weeks, we’ll be building volume and endurance in pressing and pulling skills, using EMOMs, max effort sets, and percentage-based progressions.
This cycle alternates weekly between pressing (handstand push-up variations, wall walks, overhead work) and pulling (ring rows, pull-ups, and muscle-ups). All levels are included, so whether you’re working toward your first pull-up or stringing together muscle-ups, you’ll have a progression to follow.
Structure
Week 1: Pressing Test – max effort wall walks, kipping HSPU, or strict wall-facing HSPU.
Week 2: Pulling Test – max effort ring rows, kipping ring pull-ups, or muscle-ups.
Weeks 3–8: Alternating pressing and pulling EMOMs, percentage work, and accessory drills.
Week 9: Retest both pressing and pulling to see your progress.
Example Progressions
Pressing EMOMs: Based on a % of your week 1 max effort. You’ll pair these with burpees or dumbbell presses to build stamina and strength overhead.
Pulling EMOMs: Same idea, but with ring rows, pull-ups, or muscle-ups paired with rig hangs or banded pull-downs.
Later Weeks: 40–50% volume tests where the goal is unbroken sets, building resilience and efficiency.
Why This Cycle?
Volume & Capacity: Build the ability to handle bigger sets of bodyweight movements.
Skill Progression: From scaled to advanced gymnastics, everyone has a path.
Endurance: Conditioning-focused sessions that carry directly into WODs.
The Big Picture
Put these two cycles together, and here’s what you’re getting:
Raw Strength: Squats, deadlifts, and Olympic lifts will push your barbell numbers higher.
Technical Precision: Skill work in both lifting and gymnastics to improve movement quality.
Conditioning & Endurance: Gymnastics EMOMs and accessory work to make you fitter and more resilient.
Balance: Posterior chain, midline integrity, pressing and pulling capacity — no gaps left behind.
These cycles are designed to complement each other. The barbell work builds raw power, while the gymnastics develops control and conditioning. The result: you’ll feel stronger, move better, and perform with more confidence in every WOD.
What to Expect as an Athlete
If you’re newer: Focus on positions, technique, and consistent effort. You’ll see progress without feeling crushed.
If you’re more advanced: Push percentages, refine your efficiency, and use the wave loading to break through plateaus.
For everyone: By October, you’ll see measurable improvements in both barbell lifts and gymnastics skills.
Final Word
Starting August 25th, we ride the wave together. Whether your goal is to PB your back squat, finally nail those kipping pull-ups, or just get fitter and stronger across the board, this cycle has something for you.
Eight weeks of strength. Nine weeks of gymnastics. Endless opportunities to grow. Let’s put in the work and see what we can achieve.
🚀 Let’s go, team.
