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 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 The workout above is very simple couplet, it is basically Fran with a twist instead of doing Pull Up the gymnastic movement paired with thrusters is T2B.
The changes I would expect to happen with this change are the workout will take longer for an athlete who is efficient at pull ups because the cycle rate of t2b is much slower. Also I’d expect most athletes to be able to complete the thrusters unbroken with more ease because the t2b being much less taxing on the arms than t2b. Personally I’d prefer this variation because I’d anticipate it to be much less painful and hopefully not leave you with “Fran lung” 8/21/2021 WORKOUT
I like to program long team workouts on a weekly basis at CrossFit gyms. One common thing I implement into these workouts is a an ascending weight ladder with the barbell movement that is within the workout. The main reason I like to implement this is it gives people the opportunity to gradually lift heavier under fatigue as the workout goes on. I find it smartest to implement this in a team workout because having a partner forces you to rest, so the work being performed stays at a higher quality and is performed at a higher intensity. Plus having a partner provides the extra motivation to push harder then you normally would if you were doing the workout on your own because someone is relying on your performance. Lastly, workouts like this touch on developing strength and building capacity at heavier loads, which carries over well to open workouts that have ascending weight ladders 8/20/2021 WORKOUT
I like this workout areas, it tests athletes capacity in a few different ways very well, pending the ability level and how you approach it. First, you can look at it as a burpee efficiency/capacity workout. This would only be the case though if you were to be using the Cindy portion of the workout as your “recovery”. This workout would be great for burpee capacity because the combination of push ups one minute then burpees the next would tax your horizontal pushing muscles a lot. Forcing you to use an efficient technique to be able to complete them all. Second, if you are a less advanced athlete to where the Cindy portion of the workout would not be a rest. The challenge would then become completing that every round and not spiking your heart rate to much during the burpees (however many you choose to do). Keeping your heart rate low during the burpee will be important for being able to keep up your cycle rate to finish all 30 reps of Cindy every minute Single modal workouts are not often programmed at many CrossFit gyms. I think this is because they do not help the individual develop a wide variety of skills like what CrossFit preaches. Instead it tests your capacity solely in one movement domain, either weightlifting, barbell, or gymnastics.
Single modal workouts are most commonly programmed with only the barbell. Some examples are the open workouts above, Grace, and Isabel. These are very effective tools for training individuals whose limitation is the barbell because it forces them to grow comfortable with it and continue to move it under fatigue. Also the loading is just heavy enough to where they must be efficient with the movement, to be able to complete all reps in timely manner. I do not think it be wise to program single modal workouts often because of the small amount of time they are tested in competition, but from time to time they are a good measuring stick for someone trying to improve their capacity in a certain domain |
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