Workout of the Day
STRENGTH
Pause Front Squat: 3×4 @ 21×1 tempo
@ 7/10 RPE
Notes
Work up to a set of 4 that feels like a 7/10 effort. Then complete 2 more sets at that weight. Make note of what you do; you’ll use this same load for the following two weeks.
Focus on internalizing the tempo today, including a solid 1 second pause at the your full depth on each rep.
METCON
3 rounds, each for time:
12 horizontal ring rows
550m run
12 DB Hang (Squat) Cleans
Between each round, rest HALF as long as your first round takes you.
Notes
Example:
Round 1 = 4:30, rest 2:15
Start again 6:45. Finish 11:00 (round time 4:15). Rest 2:15.
Start again 13:15. Finish 17:15 (round time 4:00).
Intent: Negative splits! Start at 75-80% and aim to complete the work faster each round. Round 1 should not push past 5 min, so scale accordingly.
Ring Rows: Done in 1-2 sets. Full ROM on each rep. Set up with feet on a bench/box in front of you to achieve a body position parallel to the floor. Or scale to any TOUGH angle for you and use a chalk mark or poker chip on the floor today so you put your feet in the same place each time.
Run: If run will take longer than 3:30 (over 10 min mile), scale to 400m.
Cleans: Moderately heavy load that can be completed in 1-2 sets. DB’s come from hang and athlete passes through full squat on each rep.
CrossFit Group Class Programming Template (WK1/6)
Funkmaster Freddy getting down with some Double Unders during last Wednesdays 10am class
NEXT TRAINING CYCLE DETAILS
Our next training cycle starts on today with guest programmer Coach Whitney taking the helm of programming for the next six weeks! Check out the details below!
Dates: 6/6/22 – 7/17/22 (6 weeks)
Overview: This cycle will include dedicated days for olympic weightlifting, as well as a variety of strength work, where we’ll utilize tempos. Gymnastic skill days will be peppered in throughout the cycle
MON: Squat, UB pull bias
TUE: Snatch, plyometric bias
WED: Hinge/Horizontal Push
THU: Unilateral Squat/Vertical Pull
FRI: Clean, Jerk, Vertical Push
SAT: Mixed, squat/UB pull bias
SUN: Unilateral Hinge, Carry bias
MONDAY:
Pause Front Squat: Tempo @ 21×1
WK1 3X4 (find 7/10 RPE and do 3 sets there)
WK2 3X6 (same load as WK 1)
WK3 3X8 (same load as WK 1)
WK4 3X4 (reset heavier than WK1)
WK5 3X6 (same as WK 4)
WK6 3X8 (same as WK 4)
The intent each week on squats will be to hold the tempo, including a solid pause at the bottom of the athlete’s full depth on each rep. We’ll build volume at the same weight for 3 weeks; then reset a bit heavier and repeat!
TUESDAY:
Snatch Complexes
*Focus will be on consistent positions and speed. Humble yourself and be prepared to work with light weight to achieve that! If you don’t yet have the mobility for a full range of motion overhead squat, opt for the power snatch + OHS variations offered so you can work into the range you currently own.
WEDNESDAY:
A1) Hinge: Weeks 1-3 will see a volume build on the RDL. Weeks 4-6 will see an intensity build on a paused deadlift.
WK 1: Barbell RDL 3 x 6-8 @ 3111 (find 7/10 RPE and do 3 sets there)
WK 2: Barbell RDL 3 x 8-10 @ 3111 (same load wk 1)
WK 3: Barbell RDL 3 x 10-12 @ 3111 (same load wk 1)
WK 4: Pause Deadlift 3 x 4-6 @ 7-8/10 RPE **
WK 5: Pause Deadlift 3 x 4-6 (heavier than wk 4)
WK 6: Pause Deadlift 3 x 4-6 (heavier than wk 5)
A2) Upper Body Push:
WK 1: Incline DB Bench Press
WK 2: Glute Bridge DB Floor Press
WK 3: Alternating DB Bench Press
WK 4: Incline DB Bench Press
WK 5: Glute Bridge DB Floor Press
WK 6: Alternating DB Bench Press
THURSDAY:
A1) Unilateral Squat
WK 1-3 : Rear Foot Elevated Split Squat (suitcase or goblet)
WK 4-6: Goblet Box Step Down
A2) Strict Chin Ups
4 x 4-8 reps @ 3111 tempo
*Work at a 7-8/10 RPE. Priority is holding full ROM on the tempo within the rep range, at an appropriate challenge for you. Guidance will be given in class regarding bands, weighted variation, etc.
*All 6 weeks will be the same prescription. Given that, keep in mind that as an athlete you’ll be in charge of progressing yourself in terms of bands, volume, range of motion, and/or load where appropriate across the cycle. Gains can be yours if you keep a good training log and push yourself here!
FRIDAY:
A) Power Clean and Jerk complexes
B) Upper Body Vertical Push supsersets, trisets, etc. — Shoulder Gainz!
SATURDAY:
MIXED WODs, with squat and upper body pull bias
*Note that this day also includes some special events!
6/25 – Stonewall
7/2 – Jacinto Storm
SUNDAY:
MIXED WODs, with Unilateral Hinge and Carry variations