There are a few different groups of athletes within most CrossFit boxes. There are two distinct groups that do CrossFit. The first do so to improve their health and enjoy the benefits of fitness in their lives outside of the gym. And the second have an interest in applying their fitness into the occasional competition. I believe that everyone should first and foremost be motivated to use CrossFit as the first group does. You should work hard in the gym to make life outside the gym easier and more enjoyable. But I do understand and relate with those that are interested in becoming better at CrossFit itself and competing.
As a coach, it is very hard to program a weeks worth of workouts that apply and benefit both groups. What makes this even harder is not having a structured schedule as far as training days and rest days go. Sooo, I’ve been kicking around a few ideas as to how we can be a bit more organized in our training template and achieve better results for both groups. Starting this week, the majority of our workload will be achieved on specific days of the week. If you have any desire to compete, I STRONGLY suggest you follow the following schedule: Monday, Tuesday, Wednesday, Friday, and Saturday will be your training days. Making Thursdays and Sundays your rest days. I will program work for all of these days including Saturdays that will blend cohesively into specific cycles.
Don’t worry, this doesn’t mean we’ll be closed on Thursdays or that we are not going to program anything on Thursdays. It simply means that in the grand scheme of things, Thursdays will not directly benefit whatever specific training cycle we might be on.
To gain the most benefit from all of the upcoming work you guys are about to do, I ask that everyone keep in mind the importance of allowing your body to recover. The most important key is sleep (more on this in a later post), nutrition, stress, and mobility (foam rolling, stretching etc.)
10 minutes to establish a 1 rep max Clean
Alternating Tabatas for a total of 8 minutes
1a) Power Cleans @55% of the 1 rep you just established
1b) Air Squats
Snatch Grip Romanian Deadlift 4×3
Tempo: 3 seconds to lower the bar, 2 seconds to raise the bar
Then finish with:
Kettlebell Swings 70/55
20 reps rest 30 sec. 20 reps rest 20 sec. 20 reps rest 10 sec. 20 reps
All three sets should be done unbroken
Rest 1 minute
Double Unders x 50 rest 30 seconds after each set