Monday 5.13.24

Workout of the Day

STRENGTH

Push Press
3 x 8-10, Building

Notes
We’ll be working variations of shoulder-to-overhead lifts out of the rack on Mondays this cycle. Use today to focus on timing. We want a smooth dip into strong drive and press, with no pause or delay in transition. “Rest” at the top to make sure you’re organized and ready to cycle the next rep.

METCON

EMOM x 20 min
A. 40 sec Bike
B. 8-16 Kipping Pull Ups
C. 40 sec Row
D. 12-20 Push Ups

Notes

Murph is coming! Use today to get some high quality gymnastics volume in under moderate fatigue. The bike and row should feel like an 80% “buzzy” effort, something you could sustain for several minutes straight.

For the pull/push, choose a number of reps you can do consistently in no more than 3 sets while focusing on good body position and full ranges of motion.

Pull:
A. 8-16 kip
B. 6-8 strict
C. 2-3 tempo negatives @ 30A1 (3 sec down, assist yourself to top, hold 1 sec chin over bar)
D. 6-8 foot assisted

Push:
A. 12-20 from feet
B. 2-4 from feet + 8-10 elevated (12 total)
C. 12 elevated

CrossFit Group Class Programming Template (WK1/8)

CrossFit Programming  5/13/24 – 7/7/24 

Key Events

Monday 5/27: Memorial Day Murph

Saturday 6/29: Stonewall

BIASES

 

In this cycle we’ll see three days of strength training with the barbell, two days of variance, a floater day, and Mythic strength. Thursday will be a dedicated Olympic lifting day, which will alternate between focusing on the Clean and the Snatch. This will also be a secondary squat day, with lighter loads being used on paused front and overhead squats.

Use these two months as a way to continue to build your strength and power, as well as improve your technique on some of the “faster” lifts. Metcons and assistance work will round things out and provide the CrossFit variance we know and love. Don’t worry… there will be plenty of single leg, upper body, and skill work peppered in throughout the cycle!

SCHEDULE

Monday Shoulder to Overhead
Tuesday Back Squat / UB Superset
Wednesday Varied
Thursday Olympic Lifts + Squats (see below)
Friday Floater Strength
Saturday Varied
Sunday Mythic Strength

PROGRESSIONS

Mondays / Shoulder to Overhead

WK 1: Push Press, 3 x 8-10

WK 2: Push Press, 3 x 8-10

WK 3: (Murph!)

WK 4: Push Press + Push Jerk, 3 x (4+4)

WK 5: Push Jerk + Split Jerk, 4 x (3+3)

WK 6: Push Jerk + Split Jerk, 4 x (2+2)

WK 7: Split Jerk, 5 x 2

WK 8: Split Jerk, 3-2-1-1-1

Tuesdays / Back Squat

*Note: We will superset squats with an upper body movement most weeks.

WK 1: 3×8

WK 2: 3×6

WK 3: 4×4

WK 4: Build to a heavy double, then 2×2 @ 90%

WK 5-8: Repeat, aiming to make quantitative or qualitative improvements from the first 4 weeks of the cycle.

Thursdays / Olympic Lifting

WK 1, 3, 5, 7: Clean Variations and Front Squat

WK 2, 4, 6, 8: Snatch Variations and Overhead Squat

Fridays / Floater Strength
You know it, you love it. This cycle will continue with Friday as a “Floater” strength day, where athletes will have 3-4 options to incorporate strength work they might otherwise miss on other days of the week.

Sundays/ Mythic Strength

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power, and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.