Monday 7.18.22

Workout of the Day

AMRAP 20:00
8 Strict Handstand Push-ups
6 CTB Kipping Pull-Ups
4 power cleans

Notes
This should feel like a strength biased metcon. Where you can keep moving, but the loads and movement should be challenging enough to slow you down along the way. The Power Cleans should all be singles with a little time needed between reps. (205/185/155/135/115/95/75/..) Aim for 5+ rounds.

HSPU: 8 Strict / 8 Kipping / 4-6 reps / 1-2 abmats / 8 Box Piked / 12 DB Press
CTB: Scale up to 6 BMU / 6 CTB / 6 Kipping / 6 Strict or Banded
PC: heavy singles 185/155/135/115/95/75

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CrossFit Group Class Programming Template (WK1/8)

Diapers & Dumbbells regulars Marina and Leo with some post WOD cuddles

New Training Cycle Starts Today!

Today is the first day of a brand new eight week cycle. Thanks to everyone who filled out the feedback form with their thoughts on the last cycle!

The following 8 week cycle will lean back into the roots of CrossFit’s use of variance to develop broad and inclusive GPP. While there will be a few biases noted below, expect a less rigid structure to the week with the aim of well balanced workouts and lifts each week! We’ll also be pulling some CrossFit.com workouts that you’ve seen coaches David and Erick testing the past couple weeks.

BIASES

Bench Press
This cycle you’ll see the Bench Press Programmed 2x per week on Wednesdays and Sundays. Wednesdays exposures will bias higher intensity (lower reps and higher weights) while Sundays will bias volume (higher reps and lighter weights)

Wednesday Bench Press:

Week 1: heavy single E3MOM format
Week 2: heavy triple E3MOM format
Week 3: 5-5-5-5-5
Week 4: Wide Grip Bench / heavy single E3MOM format
Week 5: Wide Grip Bench / heavy triple E3MOM format
Week 6: Wide Grip Bench / 5-5-5-5-5
Week 7: Pause Bench 5-3-1
Week 8: Conventional 5-3-1

Sunday Bench Press 

These will typically range in the 10-20 rep and will often be incorporated into mixed modal workouts. (ex: 5 Rounds for time: Bench Press 15 into Row 25 cals)

Squats & Deadlifts
Each week we’ll alternate between a Squat and Deadlift bias also using an assigned intensity and a volume day.

For example:
Week 1: (Squat bias)
Tuesday: Back Squat heavy single
Saturday: High volume squats in mix modal workout

Week 2: (Deadlift bias)
Tuesday: Deadlift heavy triple
Saturday: Higher volume deadlift or hinging in a mix modal workout.

Of course, the remaining days will compliment what we’re doing so that each week remains well rounded and hits a general balance of squatting, hinging, pulling and pushing.

Floater Day
On Fridays as well as occasionally in assistance work on other days you’ll see Strength couplets and triplets where one of the exercises will be up to the individual athlete based on what they missed that week. This will allow members to bias movement planes and exercises that they may have missed or want to focus on that week.

For example:

STRENGTH

A1: Bent Over Barbell Rows
3×8-12

A2: Seated Lateral Raises
3×8-12

A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16

Notes
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.