This is one of my favorite CrossFit to do yearly. I always try to do it during December or January to get grasp on where my CrossFit specific fitness is at going into the Open. It never fails to tell me where I’m at either. Also it is great to use year to year to see how your training is benefiting you long term.
I don’t believe people should always be getting better at certain workouts every year, Especially those with a decent training age. The longer you’ve been training the more peaks and valleys you will experience. Also the more often you will have to push yourself into “overtraining” to get any measurable adaptations. One time I performed this workout for 60 minutes straight with my mouth taped and completed 3 full rounds, something I don’t think I’ll ever be able to do again
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Short couplet and single movement workouts provide difficulties when trying to program for general population at CrossFit gyms.
- these workout are either very heavy or highly to provide intensity during such a short time for frame, these options are avoided with gen population or you just have good scaling options ready. - they also are so short of workouts that if an individual has no training base, they will not be able to perform at an intensity that will provide them with any meaningful adaptation The workout above is a great option for any level, snatch weight can be scaled so anyone can perform the reps. Then for the squat you perform on 1 or 2 legs based on your ability Accessory work or bodybuilding is a training tool that is really under utilized in the CrossFit world. Over the years it has improved as people began to see some benefits like being more resilient to injury and their main lifts jumping up in weight.
The biggest flaw tho is everyone who goes to a CrossFit gym thinks they need to end up on the ground rolling out of breath at the end of every workout. This is not the case at all, having 1-2 pre-planned power intensity days each week can be very beneficial to all of you clients. These low days will allow them to push the intensity harder on the high days, so they get more out of that training stimulus. Then on the low days they can really focus on performing body building work on muscle groups that may be lagging or underdeveloped. This will in time allow the body to operate at higher level of the weakest linked is improved. These low days are also a great time build up an aerobic base, which helps your recover faster from all training When programming for CrossFit affiliates I do not to test for 1RM’s anywhere near as close to as much as I used to. The benefits far out weigh the risks in my opinion, but some people do like to use it as a measurement of their improvement over a period of time.
The truth about 1RM testing tho it is so much more of a neurological test than it is a strength, because you could much stronger than you were prior to the cycle. Then though when testing comes around you have an off day, you don’t PR your squat and boom your whole last training cycle was a a waste of time. The above is not true, even though you did not hit a new 1RM doesn’t mean you didn’t get stronger, it only means you did a poor job displaying your improvements that one testing day. What I like to do to measure progress is work up to a quick heavy singe for my main lifts on a weekly basis. If the same weight start moving faster week to week or I can bump them up a little bit I know I’m getting stronger A very simple way to manage the load an individual you are working with is using is by prescribing that all working sets are to be done at the same load. This is very useful for athlete who do not know what their current 1RM is or those new to lifting weights.
When most people go to select their weight for the first set knowing they will have to do 5 more at it later, it forces them to be a bit more cautious in their selection. A perfect way to try and keep the legs fresh during a testing period First thing about this workout is this would be a very stressful session for any level of athlete. First lift as much weight as you possibly can from the ground to over your head. Then 5-10 minutes later, get as many reps as you can on this 15 AMRAP, that has built in rest to allow you to push harder.
Maybe a workout more like this would make sense on a Friday because the clients would have the added benefit of the weekend to recover if they choose to. Reall, though the most ideal way to set it up would be to put your max lift and a shorter sprint workout early to mid week when you are a fresh and primed to perform at a high intensity. Then at the end of the week do a workout similar to right gone bad because it is just as much about output as it it is about strategy and pacing, at least in my opinion |
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November 2021
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