Take 20 Minutes to work up to a heavy weight on the following couplet:
Post loads to comments.
3 Rounds for Max Reps of:
1 Minute Slam Ball 30/20/15
1 Minute DB Squat Clean Thruster 35/25/15
1 Minute Unanchored Sit-Ups
1 Minute Rest
Post total reps to comments.
CrossFit Group Class Strength Programming
The new cycle is starting today so here’s a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 3 lifts we’ll be doing over the next 6 weeks. The lifting schedule is as follows:
- Wednesday – Squat + Accessory/Conditioning
- Thursday – Press + Accessory/Conditioning
- Saturday – Deadlift + Accessory/Conditioning
- Mondays and Sundays will continue to be mixed exposures of lifting, gymnastics, and conditioning
The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a “Wendler max” is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3 ascending ‘work’ sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it’s 3, and the third week it’s a set of 5, followed by a set of 3, followed by a set of 1.
Here are the percentages for the work sets
5×65%, 5×75%, 5×85%
3×70%, 3×80%, 3×90%
5×75%, 3×85%, 1×95%
For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73×5, 85×5, 96×5+
Week 4 is usually a de-load week but we’ll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.
You with me? Alright, here’s a wrinkle. We will NOT be doing a rep-out on the deadlift. We feel that the benefits of doing a bunch of potentially garbage reps at pretty heavy loads do not outweigh the risk of injury. So for the deadlift you’ll just hit the weeks reps and stop there.
Cool? There’s a bit of math involved in figuring out your work weights. I feel your anxiety. The percentages for each week will be on the blog and the white board, and we’ve got a bunch of calculators in the gym to help but there are some cool apps that you can download to make it even easier. Here’s a link for a free one that we found to be particularly easy to use.
*Last 2 notes*
-If you’re a beginner lifter then each week you’ll perform 3 sets of 5 reps at a load that allows you to move with technical proficiency, increasing weight from week to week as appropriate. If you’re not sure which program to follow ask a coach. To read more about linear progressions and how to implement them in CrossFit Group Classes, click here.
-If you do not have a recent 1RM you can extrapolate one using this calculator.
This Wednesday is the start of the cycle…get stoked!
Congratulations, you’ve survived Day 1 of the CrossFit South Brooklyn Paleo Challenge. The beginning of the challenge is often a learning process in where to get food on the go, how to easily make and pack food and what kinds of obstacles might come your way. Always feel free to post experiences and lessons learned to comments, you may be helping someone out!
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