Next week we will be starting our next strength cycle. My goal is to prepare as many of you as possible for the 2013 CrossFit Opens. For those of you not looking to compete, we are still looking to get you STRONGER -AND- FASTER which I truly believe can be done simultaneously. Even if you don’t think of yourself as a CrossFit Athlete, you are! During this strength cycle, we will continue our conditioning (metcon) workouts. Ladies, please remember strength training will NOT make you bigger, not at the reps we are doing…I PROMISE!
That being said, this week will be a test week. In order for me to really see how this cycle plays out I will need ALL of your help. Please post your results to the comments section of the site daily. Please note if you scaled or RX’d and how you are feeling. This will REALLY assist me in programming for you guys and finding out what is working, and what is not so I can tweak accordingly.
For this next twelve week cycle we will be doing our main lifts on Mondays and Thursdays. We will break into 3 Groups on those days:
Group 1: Those who have already completed the Hatch Squat Cycle. You guys will be doing a Dynamic Effort Lower body day on Mondays and a Dynamic Effort Upper body day on Thursdays.
Group 2: Those of you who did the linear strength progression, or missed out on the last squat cycle. You will be following the Hatch Squat Program, doing both Back and Front Squats on Monday’s and Thursdays.
Group 3: Anyone who has not done our basic strength program or cannot commit to the 12 week Hatch cycle. You will be doing a variety of strength exercises including, Back Squat, Shoulder Press, Front Squat, Push Press and Overhead Squat on Monday’s and Thursdays.
1. Box Squat Practice 5×5 (50% of 1RM or LESS, working on technique and speed)
We will be working on finding each athlete a “comfortable” box squat depth and working on getting comfortable with the movement.
2. 1RM Shoulder Press
Group 2 & 3: Find your 1RM Back Squat
Accessory: 3×10 Weighted Sit-ups
1xME Muscle ups (if you have them)
Please post your results to comments.
Setting up the Box Squat