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WOD
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The Powerlift Total
Complete the following:
Back Squat, 1RM
Bench Press, 1RM
Deadlift, 1RM
This is performed just like the CrossFit Total, where you work up to a 1RM for each of the 3 lifts within the hour. Allocate your time wisely!
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Here’s a post from Gino:
We begin a new 8 weeks of programming. We have hit the strength stuff really hard lately and we know that there are some athletes that don’t care for that much, but it is important. Strength is the cup that holds all our skills that we do as CrossFitters. The bigger we make that cup (the stronger we get) the more we can fit into that cup, which makes us better athletes. My focus with this programming is to still get you stronger, but more of a focus in maintaining strength as we transition into more skill work in both the Olympic and Gymnastic fields. There will also be some shorter duration hard-hitting met-cons.
We will start out with the Power Lift Total today (last time I focused on the CrossFit Total) and we will end with the Power Lift Total to use as a gauge for improvement. We just maxed out about 2 weeks ago with the back squat and the deadlift. Thats OK, we only need 10 days rest between max efforts of the same lifts. In addition doing all three lifts together is way different than just doing a single lift. Strength days will be Monday, Wednesday, and Friday and we will be doing the Westside Barbell Conjugate System on these days as we have done before. We will be completing 2 wave cycles in this program. For you as athletes, on the dynamic days or volume days, you need to come ready to work. That means ready to move that bar fast!
Tuesdays will be Oly lifting or positional skill work. With this I have favored overhead work for both the jerk and the overhead squat. I think this is where most athletes struggle with both the lifts and I wanted to spend some time on that. With my last programming cycle I focused on tricep strength and pressing and I believed it payed off for you all. Now we will put it to practical use and challenge you to get more overhead with the jerk and feel better transitioning under the bar for the snatch and the overhead squat.
Thursdays will be gymnastic skill days. Gymnastics are so important for what we do by giving us better body control. The better we control our body, the better we can take command of all the movements we do.
It is called “Strength and Conditioning” for a reason and we need a good balance of both. Looking toward the WODs, you will see a good mix of log and short ones. When you see the short WODs, know that when you come in we will expect you to sprint through the workout and move fast. Remember, our main purpose with CrossFit is to train the three metabolic cycles. That means we design different length workouts that will allow us to spend time in all three throughout the program. The majority of them will fall in the glycolytic pathway which is between 2 and 8-to-10 minute range. This is because there is strong evidence that training in this range transfers benefits to the other two: the phosphagen system and the oxidative.
I also wanted a focus on the gymnastic movements, so you will see a fair amount of simple body-weight movements mixed in with some bar work. You will see a fair amount of strict pull-ups and ring dips. The strict pull-ups will add strength and the dips because we just can’t spend enough time on getting those triceps stronger. For those of you who like to bear crawl and broad jump, you will like this program. I added some rowing in there for some good aerobic conditioning since the ability to run is hit and miss in the winter. I also tried to work in some old Regional workouts as well as some workouts that are structured like we typically see in the Open.
You will see some workouts that have you perform work for a period of time then have a specified rest phase, followed then by a normal WOD. This is similar to interval training and I like it because it teaches you to still go fast but also to control your body during the rest and keep it ready to go for the next phase. I personally hate things with rest programmed into it because it jacks with me mentally. I know from talking to folks that I am not the only one, that is why we will be working on it.
I hope you enjoy the next 8 weeks and we look forward to seeing the PR board fill up every month. This is just a program, what makes it successful is YOUR hard work and dedication everyday you walk through the door. Some of the days will be full so come in ready to go to work. We can always socialize in the afterglow of the WOD. Coaches will probably have set time frames for each phase of the day, so do your part and help them by planing your activities accordingly during the WOD. Have fun!
