sportgility
Speed · Power · Agility
Sessions
53 – 92
Programming Log · Summer/Fall 2026
SPEED IS KING
40 Sessions
4 Training Blocks
20 Weeks
Program Overview

Block Structure

Sessions 53–92 follow a four-block periodization built on long-term athletic development. Each block has a clear focus, re-tests core benchmarks against earlier baselines, and progressively introduces more advanced movement patterns. Sessions run Mon/Wed, 4:00–5:00 PM at CrossFit Lehi.

Block 1
Acceleration Refresh
+ Power Base
Sessions 53–62 · May 18 – Jun 17
Re-establish baselines after the spring block. Refresh sprint mechanics, lock in barbell foundations, and re-test acceleration markers (10m, 20m, Pro Agility, Power Cleans).
  • Benchmark refresh: 10m, 20m, Pro Agility
  • Drive phase & sprint mechanics
  • Power Cleans, Front/Back Squats, Deadlifts
  • Triple Broad Jump & Wall Ball Throw retest
Block 2
Max Velocity
+ Strength Peak
Sessions 63–72 · Jun 22 – Jul 22
Push the ceiling on top-end speed and strength. Introduce wicket runs for stride mechanics, peak the major lifts, and progress to the split jerk.
  • New: Wicket runs (max velocity mechanics)
  • New: Split Jerk progression
  • Flying 20s & 40-yard sprint testing
  • Power Clean, Squat Clean, Jerk benchmarks
Block 3
Sport-Specific
Agility + KB Complex
Sessions 73–82 · Jul 27 – Aug 26
Shift toward reactive multi-directional speed. Introduce the T-Test, structured deceleration, hip flexor isolation, and KB complexes to build durable athletic power.
  • New: T-Test COD benchmark
  • New: Structured deceleration drills
  • New: KB complex circuit
  • Hip flexor isolation focus
Block 4
CNS Priming
+ Peak Testing
Sessions 83–92 · Aug 31 – Sep 30
Peak the system. Introduce CNS priming sequences before benchmark efforts, then run a full testing battery — every athlete leaves with documented progress on every benchmark.
  • New: CNS priming sequence
  • All Speed Tests Day (full suite)
  • All Strength Tests Day (full suite)
  • End-of-block celebration & games
Block 1 of 4

Acceleration Refresh
+ Power Base

Sessions 53–62 · May 18 – June 17, 2026

Coming off the spring block, athletes get a structured re-introduction to the core acceleration patterns and barbell lifts. Every benchmark in this block is a retest against earlier sessions — the goal is to see measurable progress and set a clear starting line for the summer cycle.

Session 53
Mon · May 18, 2026
Block 1 Kickoff — 10m Sprint + Dead Lifts
Benchmark: 10m Sprint Benchmark: Deadlift 3RM
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog
  • Barefoot:
    • Walk on toes / big toe raises / 4-toe raises
    • Spiderman crawls w/ ankle rockers
    • Inchworms + 3 pushups
    • Duck walks
  • Pogo Series: hops · forward · side to side · staggered · single leg
⚡ Sprint Skill Work10 min · 4:10–4:20
  • Wall running:
    • A position (further from wall)
    • B position (closer to wall)
  • Skater Jump & Stick ▶ Video
  • Straight leg bounds
  • A skips · B skips
🛡 Isometrics & Ankle Prep10 min · 4:20–4:30
  • Tibialis raises 2 × 15
  • Deep squat hip circles (heels down) 2 × 5 ea. direction
  • Deep squat hold calf raises ▶ Video 2 × 10
  • Lunge holds 2 × :30 ea.
💥 Plyometrics5 min · 4:30–4:35
⏱ Benchmark · 10m Sprint15 min · 4:35–4:50
  • Split into 2 groups
  • Timed sprints 5 ×
  • Record times — compare to Session 33 baseline
Point of PerformanceStay low out of the start. Punch the ground. Big arms, no peeking up.
🏋️ Power · Dead Lifts10 min · 4:50–5:00
  • Trap bar or KB DL — refresh setup
  • Build to heavy 3 5 × 3
Block kickoff noteSet the tone — clean setup, neutral spine, drive the floor away. We retest in Session 91.
Session 54
Wed · May 20, 2026
Plyometric Circuit + Back Squats
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog
  • Barefoot series (toes, spiderman, inchworm + pushups, duck walks)
  • Ankle Hops Series: front · back · lateral · both feet
⚡ Sprint Skill Work10 min · 4:10–4:20
  • Arms drill: hands · high elbows
  • Wall running — A position & B position
  • Straight leg bounds
  • A skips · B skips
🛡 Isometrics5 min · 4:20–4:25
  • Wall sits 2 × :30
  • Wall sits on balls of feet 2 × :30
  • Hip bridge holds 3 × :30
💥 Plyometric Circuit · 3 rounds20 min · 4:25–4:45
Station 1 · Box Jumps
  • Box jumps 3 × 8
  • Stick the landing every rep
Station 2 · Hurdle + Box
  • Pogo hops (low hurdles) × 5 + box jump ▶ Video
  • 3 × through
Station 3 · Lateral Power
  • Skater Jump & Stick ▶ Video
  • 3 × 8 (4 ea. side)
Station 4 · Quick Feet
  • 4-quadrant plate hops
  • 3 × :20
🏋️ Power · Back Squats15 min · 4:45–5:00
  • Build to moderate weight
  • Work sets 6 × 3
Point of PerformanceVertical torso. Knees track over toes. Drive through the mid-foot, not the heels alone.
Session 55
Mon · May 25, 2026
Drive Phase + Sled Races
Memorial Day · Adjust if needed
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series
  • Pogo Series: hops · forward · side · staggered · single leg
⚡ Sprint Skill · Drive Phase10 min · 4:10–4:20
  • Banded marches
  • Banded runs w/ partner ▶ Video
  • Drive phase position holds 3 × :30
  • Rolling starts (drive phase emphasis)
Point of PerformanceBody lean forward, shin angle matches torso. Big arms. Push the ground back behind you.
🛡 Isometrics5 min · 4:20–4:25
  • Lunge holds 2 × :30 ea. + on toes
💥 Plyometrics10 min · 4:25–4:35
  • ½ kneeling box jumps ▶ Video 3 × 5
  • Single leg hurdles (low) L/R ▶ Video
  • Loaded broad jumps w/ slam ball 3 × 5
🏃 Speed · Sled Races20 min · 4:35–4:55
  • 2 teams · 20-yard sled push relay
    • Each team forms two lines on opposite sides of 20-yard track
    • Sprint with sled to teammate, hand off, sprint back, sit down
    • First team fully seated wins
  • Heavy sled timed 20 yards 3 ×
🧘 Mobility5 min · 4:55–5:00
  • Calf stretch :30 ea.
  • Achilles stretch :30 ea.
Session 56
Wed · May 27, 2026
Front Squats + Agility Games
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series (walk on toes, walk on heels, toes in, toes out)
  • Spiderman crawls w/ ankle rockers · inchworms + 3 pushups · duck walks
  • Quad-to-cradle
⚡ Sprint Skill Work10 min · 4:10–4:20
  • A skips · B skips
  • Boom Booms ▶ Video
  • Straight leg bounds
  • Straight leg + B skips combo
🛡 Isometrics5 min · 4:20–4:25
  • Deep squat hold + hip circles 3 ea. direction
  • FS hold with med ball 3 × :10
  • Air squat hold 3 × :20
🏃 Agility Games20 min · 4:25–4:45
Point of PerformanceStay low through change of direction. Lead with the eyes — head tracks where you're going.
🏋️ Power · Front Squats15 min · 4:45–5:00
  • Build to moderate weight 5 × 5
  • Increase as heavy as form permits
Session 57
Mon · June 1, 2026
Pro Agility Shuttle (5-10-5)
Benchmark: Pro Agility
🔥 Warmup & Activation15 min · 4:00–4:15
  • 1–2 min jog · barefoot series · inchworms + 5 pushups
  • Pogo Series w/ PVC overhead
⚡ Sprint Skill Work5 min · 4:15–4:20
  • A marches (1 sec pause) · A skips 4-hop · A skips 2-hop
  • B skip 4-hop · B skip 2-hop · B running
🛡 Isometrics10 min · 4:20–4:30
  • Weighted Bulgarian split squat holds 2 × :30 ea. leg
  • Nordic hamstring curls 2 × 10
💥 Plyometrics · Kneeling Jump Series10 min · 4:30–4:40
  • Kneeling jumps
  • Kneeling jumps + broad jump
  • Kneeling jumps + high jump
  • Kneeling jumps w/ single leg land (L)
  • Kneeling jumps w/ single leg land (R)
Point of PerformanceRemoves the stretch reflex — pure hip extension power. Violent arm swing, triple extension.
⏱ Benchmark · Pro Agility (5-10-5)15 min · 4:40–4:55
  • Timed runs 3–4 × per athlete ▶ Video
  • Record & compare to Session 37 baseline (Mar 16)
Point of PerformanceTouch every line. Plant outside foot hard, hips drop low on the turn. Eyes up on the second cut.
🧘 Mobility & Recording5 min · 4:55–5:00
  • Spiderman / pigeon 1:00 ea. side
  • Athletes record times in journal
Session 58
Wed · June 3, 2026
Power Cleans + Sprint Games
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series
  • Ankle Hops Series: front · back · lateral · both feet
⚡ Sprint Skill Work10 min · 4:10–4:20
  • Wall running A & B position
  • Skater Jump & Stick ▶ Video
  • Straight leg bounds · A skips · B skips
💥 Plyometrics10 min · 4:20–4:30
🏃 Speed Games10 min · 4:30–4:40
🏋️ Power · Power Cleans20 min · 4:40–5:00
  • PVC review — setup, 1st pull, 2nd pull, 3rd pull
  • Build to moderate weight
  • EMOM 6 × 3 (1 set every 1:30)
Point of PerformanceBar stays close. Patient off the floor. Aggressive 2nd pull, elbows high & outside on the catch.
Session 59
Mon · June 8, 2026
20m Sprint Retest
Benchmark: 20m Sprint
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series
  • Pogo Series — single leg side-to-side over line (forward, backward, R&L)
⚡ Speed Skill10 min · 4:10–4:20
  • A skips · B skips
  • Banded running with partner
  • Straight leg + B skips combo
🛡 Isometrics · Ankle5 min · 4:20–4:25
  • Tibialis raises 2 × 15
  • Calf raises 2 × 15 (set 1 feet together, set 2 single leg L/R)
  • Deep squat hip circles 2 × 5 ea. direction
💥 Plyometrics15 min · 4:25–4:40
  • Lateral skater hops to short box jump ▶ Video
  • Lateral hops back & forth — small hurdle ▶ Video
  • Plate hops — side to side & forward/back
⏱ Benchmark · 20m Sprint20 min · 4:40–5:00
  • 20-yard sprint for time 4 ×
  • Record & compare to Sessions 31 (Feb 23) and 46 (Apr 22)
Point of PerformanceDrive phase first 8–10m, then transition tall through the line. Don't sit up too early.
Session 60
Wed · June 10, 2026
Box Push Races + Single Leg Power
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series
  • Pogo Series
⚡ Sprint Skill Work10 min · 4:10–4:20
  • Arms drill: hands · high elbows
  • Wall running A & B position
  • A skips · B skips
  • Dot drills — 4 dots in a square, single leg hops (5 clockwise / 5 counterclockwise)
🏃 Box Push Races20 min · 4:20–4:40
  • 4 teams racing
  • Round 1: light boxes
  • Round 2: heavy boxes
  • Relay format — full team must finish
🏋️ Single Leg Power Circuit · 3 rounds20 min · 4:40–5:00
  • Hip bridge iso holds 3 × :30 ea. leg
  • Single leg power jumps ▶ Video 2 × 10 ea.
  • Reverse hamstring curls (partner) 3 × 10
  • Single leg lateral bounds ▶ Video 2 × 10 ea. leg
Point of PerformanceSingle leg landings — stick it, balance, then go again. Don't rush.
Session 61
Mon · June 15, 2026
Triple Broad Jump + Wall Ball Throw
Benchmark: Triple Broad Jump Benchmark: Wall Ball Throw
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series
  • Pogo Series
⚡ Sprint Skill Work10 min · 4:10–4:20
  • Drive phase wall runs
  • Skater Jump & Stick ▶ Video
  • A skips · B skips
💥 Plyometrics · Jump Prep10 min · 4:20–4:30
  • Tuck jumps 2 × 8
  • Squat jumps 2 × 8
  • Kneeling jumps 2 × 8
  • Approach jumps 2 × 5
⏱ Benchmarks · Dual Station25 min · 4:30–4:55
Station 1 · Triple Broad Jump
  • 3 attempts per athlete
  • Measure best total distance
  • Compare to Session 13 (Dec 15) baseline
Station 2 · Wall Ball Throw
  • 3 attempts per athlete
  • Measure for height & distance
  • Compare to Sessions 2 & 13 baselines
Point of PerformanceUse the arms. Stick every landing — no rebounding into the next jump until you're balanced.
🧘 Mobility5 min · 4:55–5:00
  • Pigeon pose 1:00 ea. side
Session 62
Wed · June 17, 2026
Hang Cleans + Agility Circuit
🔥 Warmup & Activation10 min · 4:00–4:10
  • 1–2 min jog · barefoot series
  • Ankle Hops Series: front · back · lateral · both feet
⚡ Sprint Skill Work10 min · 4:10–4:20
🛡 Isometrics5 min · 4:20–4:25
  • Air squat holds 3 × :20
  • Front squat hold with med ball 3 × :10
🏃 Agility Circuit15 min · 4:25–4:40
🏋️ Power · Hang Cleans20 min · 4:40–5:00
  • PVC review — start position, hang position, jump & shrug
  • Build to moderate weight
  • Work sets 5 × 5
Point of PerformanceStart with the bar in the pockets. Aggressive jump-shrug — vertical, not back. Catch with elbows high.
Block 1 closerEnd of Block 1. Athletes should leave knowing their numbers. Block 2 starts Mon June 22 with wicket runs.
End of Block 1 · Continued in Block 2