Workout of the Day
Part A.
8 Minutes to find a 1 Rep Max Squat Clean
Rest 10 Minutes
Part B.
8 Minute AMRAP Squat Cleans @ 90% of your best lift in Part A.
Notes
After some barbell drills and a brief warm up period, you’ll take 8 minutes to find a heavy single on the squat clean. Use prior numbers and notes, to help you plan out your attempts. It won’t be a ton of time, so get your head right, commit to each lift, and see what you can do!
The second portion is tough. Your technique, efficiency, and ability to “recharge your battery” to create power and acceleration on the bar under fatigue will all have an impact here. The heart and lungs will be working, too!
If you tend to take a conservative approach, be bold today and see what it’s like to do the next lift before you feel completely “ready.” You may surprise yourself.
CrossFit Group Class Programming Template (WK1/8)
Jill taking a lil moment mid workout to be cute
New Program Cycle Details Monday 1/6 – Sunday 3/2
This 8 week cycle will kick off the year and take us to the first week of the CrossFit Open. Check out the video above for an overview and additional context for this cycle.
Weekly Biases
Monday: Varied
Tuesday: Olympic Lifting and Squats
Wednesday: Upper Body Supersets
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength
On Mondays, Thursdays, and Saturdays, we’ll utilize variance to balance out the week, incorporating longer duration mixed modal workouts, high intensity intervals, and occasionally working with Open-style schemes of changing skills or weights. It’s gonna be “Type 2 Fun!”
Tuesday:
This day will be dedicated to Olympic lifting and squats.
Weeks 1,3,5,7: Cleans / Front Squats
Weeks 2,4,6,8: Snatches / Back Squats
Rather than building to maxes, we’ll focus on repeated submaximal efforts on a timestamp and/or under light fatigue from other modalities.
Wednesday:
Upper body blast! We’ll superset an upper body pushing and pulling, going overhead on Clean weeks and using the horizontal plane on Snatch weeks.
Weeks 1,3,5,7: DB Strict Press / Chin Ups
Weeks 2,4,6,8: Bench Press / DB Rows
Friday and Sunday:
Floater Strength options! Use this day to round out your strength work and/or make up missed lifts. Choose what makes the most sense based on what else you’ve done that week. This day will also incorporate a second segment, whether it’s a metcon or assistance work.
We’ll see some deadlifting in the program on variance days, but floater day will be a good opportunity to get some heavy hinging in if you otherwise miss it!
Final thoughts…
A large part of your long-term training progress depends on logging your workouts and setting yourself up for success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use Beyond the Whiteboard.
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