Workout of the Day
A1: Three Point DB Bent Over Row
A2: Strict Knees to Elbows
Work up through 4 total progressive sets alternating between exercises. Progressive in the context of the Dumbbell Row means increasing the weight such that even 8 reps are challenging by the final set. For the Knees to Elbows, progressive means going closer to failure in the final 1-2 sets.
E2MOM X 10 Sets
30 Double Unders
In 20 minutes you’ll work up through 10 sets performing 3 Deadlifts and 30 Double Unders every other minute. Your work intervals should take you between :35-:45.
Think of today’s workout as a deadlift strength endurance piece. Advanced athletes should not plan on PRing today. The Deadlift weight may go up or stay consistent through the workout. Focus on mechanics above all else.
If 35 Double Unders will take you more than :30, perform AMRAP Doubles or singles until the :45 mark each interval.
CrossFit Group Class Programming Template (WK6/9)
Recent Foundations grads Christian and Michael working the Barbell Snatch
Current Cycle Recap and Notes
Hey everyone, we wanted to check in and provide some additional guidance and notes on the current programming cycle. If you’ve been playing along, you know we’ve got three focus lifts (the Shoulder Press, Back Squat and Bench Press) that we see on Tuesdays, Wednesdays and Fridays respectively. Below is a review of the cycle as well as some additional considerations.
Structure of this cycle
The current cycle is broken down into three week waves performed for 9 weeks total.
The first week of a wave sees us working up to a top weight of a pause version of the lift at a given rep scheme. These pauses help develop technique and range of motion specific strength. Week 1 is where we establish the weight we’ll use for the following two weeks.
The second week uses the top weight from week one and performs three sets across without the pause. This week is more about volume.
Finally week three works up to an intensity set (AMRAP) where you perform as many reps as possible with the weight you’ve been working at the past two weeks.
Here’s the same thing written out a little more clearly:
Week 1: (technique bias)
8-8-8 Pause (Work up to a heavy set)
Week 2 (volume bias)
3×8 Across (using top weight from prior week)
Week 3 (Intensity bias)
AMRAP set at same weight from past three weeks.
After week 3, we reset the rep scheme to a lower number and perform another three week wave.
Goals of this cycle
The goal of this cycle is to push the intensity every third week and set a new rep out PR at the weight you’ve been working with the prior two weeks. It might be a new 8RM for one person and a 15RM for another on the same day. Often people drastically underestimate how strong they actually are and how many reps they can perform at a given load. Spending two weeks building technique and confidence at a given weight before focusing on just one AMRAP set where you can really empty the tank is a great way to methodically test your capacity. If you havent tested the pause versions of these lifts, you may also incidentally be setting new PRs on those lift variations as well.
In the first wave we’re working with 8 reps initially, in the second wave we’re working with 5s and in the final wave we’re working with 3s. Naturally, as the reps drop, you should be working with a higher weight each wave. Here is the general range you’d expect to add per lift each wave:
Shoulder Press +5-10lbs each wave
Back Squat +10-20lbs each wave
Bench Press +5-15lbs each wave
You may also notice that how difficult week 2’s volume sets feel depend on the lift. The Shoulder Press will likely be very challenging, the Back Squat might even feel a little easy and the Bench Press somewhere in between the two. This is because we have much less muscle mass involved in the shoulder press relative to the squat and therefore our margin of error is smaller and fatigability of the tissue involved is higher.