Strength Cycle, CrossFit Total
We are entering a new strength cycle that will take us into early January. This is designed to A) make everyone stronger and B) to cement that strength in place before we ramp up the metabolic conditioning in the New Year. Why all the cardio vascular training in 2015 you might ask? The CrossFit Open! More about this fun and challenging series of workouts soon, how you can get involved, and how you can grow as an athlete.
We saw great gains with our focus on the Clean during the summer, and this Barbell Program will create similar results. The work will be based on your 1 Rep Max Clean, Back Squat, Front Squat, Deadlift and Snatch. This week we will visit each of those movements to get our baseline numbers. Tomorrow is CrossFit Total in which we hit two birds with one stone!
We hope that everyone had a great holiday weekend, and that you are gearing up for strength to hold you over during the Xmas season.
-Beth
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Monday’s WOD
CrossFit Total
Athletes have three consecutive attempts to complete their highest 1 rep
attempt at the following three lifts:
Back Squat
Press
Deadlift
*To count as Rx, athlete must squat below parallel (hip crease below top of
knee) and Deadlift must be pulled conventional (no sumo)
Compare to:
6/27/11
10/31/11
4/9/12
8/13/12
12/10/12
9/3/13
6/2/14
9/22/14
2014 11 30