Workout of the Day
STRENGTH
E2MOM 16:00
2 Hang Power Cleans
Notes
In 8 total sets work up to a challenging double on the hang power clean. You don’t need to start terribly heavy today, just try to make 8 steady weight jumps, if possible.
ASSISTANCE
3-4 Rounds for Quality and Load
8-12 Bent Over Barbell Rows
8-12 Ring Push-Ups
Notes
The old push/pull. Rest as needed between movements and try to challenge yourself as you work up in intensity through your sets.
CrossFit Group Class Programming Template (WK7/12)
Welcome new Foundations graduates, Daniel & Per! (pronounced like “pear”)
Troubleshooting the Intermediate + programming in wave 3
This week we start our third wave in our current lifting cycle. (1 wave = three weeks of training where we do a “5” week, a “3” week and a “1” week). As the weights ramp up we’ve got some things for you to think about as you decide on how to move forward. (Novice track folks we’ll have notes for you tomorrow!)
Situation 1: “Everything’s going great!”
You hit the wave 1 %s and added 5lbs to your lifts in wave 2. You’re hitting all your reps and always getting above the base rep range in your AMRAPs (ex: hitting 6-10 reps on the 85%x5s week). Nothing to troubleshoot here! Keep up the great work and stay the course. Remember if you added 5lbs every week you’ll be adding 20lbs TOTAL to your work weights at the end of the cycle. Note that with the Shoulder Press you may consider making jumps smaller than 5lbs by using fractionals and if things are going GREAT with your squat you might consider a 7.5-10lb jump but only if you’re crushing your AMRAPs every week.
Situation 2: “Not so great, coach!”
If you’ve been missing reps or not going above the base rep range in the AMRAPs you’ve got a few questions to ask yourself.
1. Did I start with an appropriate training max?
If your 1RM happened in the before times or you guesstimated it, the answer is no. Pull back 5-10% on your training max and jump back in at lighter weights. You’ll be fine, the magic of this is in the intensity of the AMRAP sets, less so much how much weight is on the bar. Fun fact: barbells you can’t move don’t make you stronger.
2. Training max checks out, I just feel like shit!
Your lifts are going to be sensitive to interference from the other workouts you’re doing that week as well as lifestyle factors like sleep, stress and nutrition. Its totally natural and expected to have fluctuations in your motivation, recovery and general ability to perform. If you feel like you were having an off training session for whatever reason but it was a fluke, shake it off and keep going. Otherwise, you might consider going back to the weights you performed in wave 1 and seeing if you can add 1 rep to your AMRAPs or even pulling back beyond that and resetting at weights you know you can hit 3+ reps in the AMRAPs on.
Some days you’re going to feel great and the bar is going to move like a hot knife through butter, other days its a victory to just show up at the gym and move a bit. While we all want to get better, remember that progress is never totally linear and effort and consistency will always be more important than the day to day specifics. You’re also going to enjoy your time at the gym more if you set yourself up for success by choosing weights that are going to allow you to hit your reps and move well.