This first cycle is going to acclimate you back into regular training as well as implement some practices and principles that we’ll abide by from here on out. We want our workouts to be rigorous, encourage longevity and be fun. We’ll accomplish this by balancing movement planes and archetypes through the week (see below.) Each day’s programming favors movements with significant time under tension as opposed to excessive ballistic movements and volume. Finally, every single workout is tested and tweaked internally before being offered up to our members.
Most of the workouts will follow the age old template of: Strength + Metcon/assistance or a longer single workout of the day which integrates the assigned strength work into the conditioning.
No Rx’d weights
One thing you’ll notice about the programming is that gender specific Rx weights are not assigned to workouts. While they may have utility in competitive CrossFit, for the context of affiliate programming we find that the majority of people don’t end up performing these loads anyway. They can create expectations that may distract you from doing YOUR best. So how do we know what to lift?! Well, like we always have. Our coaches will explain the intended stimulus of the workout/lift, provide context like how many sets it should be broken into or how many reps in reserve you should have as well as guide you individually given their experience working with you. Sometimes we might offer a range of 5 weights that might commonly be used for a workout. For example, you might see (315/275/225/185/135/…) or (115/95/75/55/35/…) which can be a jumping off point for you and your coach to begin figuring out what makes the most sense for you.
No Programmed Snatching (this cycle)
As we make our way back into training we’re going to limit our olympic lifting programming to clean variations. We want you to get the most out of your class time and relative to snatching, cleans allow you to move more weight, create a more profound training stimulus, are easier for most people to perform well, require less flexibility and less time reviewing technique with light weights. We still love the snatch, but are going to “take a break” for a while. That being said, if you love snatching and want to continue, you may substitute a snatch variation on a day we program cleans. You must be competent enough with the snatch variation to only require refinement on your technique, not basic instruction on how to perform it. We may bring it back in future cycles or when we have more flexibility with time, but for now, get ready to get really good at cleans.
5 Week Cycle
9/2/20 – 10/4/20
The training schedule is broken up into 4 days which continuously repeat.
- Squat Day 1 (BSQ/FSQ)
- Overhead Strength
- Double Unders
- Hinging (Deadlifts mostly)
- Pull-Up Strength
- Bench Press (5-10 rep range) + Push-Ups (15-20 rep range)
- Squat Day 2: (More varied Squat movements)
- Clean variants often
- Horizontal Pulling Strength (BB and DB Rows)
- Trunk Strength/Stability