​10/13/2021 WORKOUT

There are certain exercises in CrossFit that I like to refer to as special strength. These are movements that can be limiters within workouts if they are at moderate to heavy loads. Some examples of these movements are Overhead squats, thrusters, and push press.

The reason why I consider these movements special strength is because they all require high degrees of strength to be loaded heavy, but are different than the bog three lifts most people use to develop strength. Even though improving the big three will carry over to these movements eventually, I think they need to be trained at heavy loads as well to see a larger carry over.

To improve the strength of these movements I don’t often build to a heavy set of 1-5 reps like I would for a back squat and deadlift, because there is less of return with this due to the fact you can’t load it as heavy. 

Instead I like to focus on developing on strength capacity. For example what’s the heaviest weight you can lift for 3 reps during a 10 minute Emom without compensating technique. I believe this has a larger carryover to performing these movements under fatigue in a CrossFit workout