Strength Bias Month
Starts with a testing week looking at finding a 1RM Squat, Press, Deadlift, once these have been found we will work through a simple Wendler 5,3,1 approach over the following 4 weeks.
We will also add in some basic gymnastic strength to work along side this to help develop advance movements. I will be using benchmark work out to see if gymnastic volume has increased.
Reasons behind the change of focus in programming is seeing the results from Battle of Britain and what's been holding a high % of you back in WODs. I am hoping that the next 4 weeks of focus on strength and gymnastics will aid you all in WODs allowing you to lift heavier and faster. Fitness levels and technique are no longer an issue as you've all improved so much, it's now about moving the weight and getting stronger, this will increase as basic strength improves.
Week 1 - Testing Week
mon - squat
weds - press
fri - deadlift
Week 2 - Warm up sets will be the following
5 @ 40% of 1RM
5 @ 50%
5 @ 60%
Week 3 - Same warm up as previous
Week 4 - Same warm up as previous
Gym Closed Saturday The gym will be closed all day Saturday due to lack of cover and I have to attend a weightlifting course. Sorry for...
8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18 Muscle ups 100ft HS walk or 60 cals 10:00...
Here it is everyone, time to have some fun CrossFit Open 20.1 10 rounds 8 GTOH (clean and jerk or snatch) 10 bar facing burpee time ...
Push jerk 3 x 10 for time 50 wall balls 50 sit ups 25 sq clean db thrusters 50 sit ups 50 wall balls