This an open workout that I happened to redo last week in a gyms class I was attending. Redoing this workout just reinforced the point that you should keep a workout journal because I had no idea if I improved from the last time i did it years ago.
This journaling/tracking workouts is a double edged sword though. It is helpful because you can track progress of specific goals you are training for, to see if your training is actually doing what your intending it to. On the other hand though it can clause you to begin thinking negatively though as well if your not improving at the rate you would like to be. That is the tricky part about CrossFit is there are so many things you need to work you can’t always expect everything to be at it’s highest level. For example in order to improve at strength it’s likely you are gonna have to let your conditioning levels take drop off to put more energy towards getting stronger
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I like to program partner workouts on Wednesday or Thursday every week. Another option is to program a workout that has built in rest. Both of these options give the athletes a break from higher volumes to recover for a few hard days of training later in the week. Volume is the most important thing to cut down on when trying help athletes recover, even over intensity.
Also in these workouts sometimes I like to give athletes choice on how they approach the workout. There is many ways you can do this. Like in the workout above I let them choose the weight they used for the workout, so they could decide how they wanted to accumulate the max load they could possibly lift over the duration of the workout. This also requires more strategy and a mental aspect to the workout that is usually not there Overhead squats are one of those movements in CrossFit that I consider to be a special strength exercise. I consider it to be this because it is not necessarily a good exercise for improving any specific quality you are typically trying to improve by lifting heavy loads.
Yes it can get your legs stronger because it is a squat, but there are much better ways to do it like back squatting because overhead stability is not a limiting factor. Yes it can also improve you shoulder strength and overhead stability, but the mobility requirements and dynamic nature of the movement make it much less efficient than some sort of other pressing movement that you can most likely load heavier. This is why I consider it a special strength exercise, it is required to be successful in CrossFit competitively, but is not the best way to attack any particular adaptation The workout above is an upper body intensive triplet. It consist of two upper body pressing movements and one upper body pulling movement. To make this workout more well rounded I would include an 18 Cal Row after the burpees each round, so there would not be 3 back to pressing movements.
I don’t think it is optimal to design workouts with back to back movements stressing the same muscle group often because it increases the risk of an overuse injury. I think this especially risky in CrossFit with all the high velocity upper body movements that take place, specifically kipping type gymnastic movements The above open workout is the first part of a open workout that in actually competition finished with a max C&J. I removed that part from this workout because I don’t think regularly lifting to maximum under fatigue is safe or necessary for general population.
The first part of the workout though which is above, is a very grip intensive workout. Especially for athletes who have a higher level of fitness, the grip will fail first or hold the athletes up. Performing workouts similar to this in preparation for competition or the open is a good idea because quite often a workout that will be tested is very grip intensive |
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November 2021
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