I mentioned this recently, but including the classic CrossFit girls in you regular programming is not a bad idea. You really don’t even have to do the workout exactly, just include the components and a similar rep scheme and rep total.
For example the way I look at the above workout is it is Isabel with twist. You are performing 30 snatches mixed 30 pistols, so it’s likely your leg drive off the floor when performing snatched will be affected. Then when performing pistols your technique may get a bit sloppy due to how much your heart rate elevated while doing snatches.
Really though no matter what you condone them with you can compare it to your original Isabel time to see how much time the additional movement added and how much it interfered with the execution of the snatches.
When I first started writing trying for CrossFit gyms, my goal was to design all of my own training without getting any ideas from anyone else. This meant I didn’t even look at any of the top programmers workouts to see how things were trending.
Although it was good too try and be creative, this plan was a mistake. It was very inefficient and didn’t give the members the best possible chance to improve. Odds are for any of us there is someone else out in the world who is doing what we do better than us, at least an aspect of it, so we mine as always be learning from each other to put forth the best product possible.
The weightlifting training from above and the past few weeks, I wrote for the phase these athletes were was not though out very well. This is coming from both a training and time efficiency, for a CrossFit class perspective.
The tough part about writing the strength portion of the workout in CrossFit classes is you have very minimal time to warm up and the perform anything with intensity, especially if your members are expecting a conditioning piece after it.
For me to think it was possible for people to hit 8 C&J@90%, then 6 clean pulls@120% in 14 minutes was insane.
A much better plan would have been:
-10 min to build to a heavy double C&J, then perform 3 drop sets 5-10 lower than heavy double
— after class 4x2 clean pull@120% (if have time)
The above option ensures at least 1 part of training is getting hit with intensity, more isn’t always better
This workout looks like it would be a solid 12 AMRAP, guessing now I’d say around 8 rounds for advanced and 6 novice would be good scores.
A workout with a high volume of squatting and box jumps most often comes down to your ability to cycle box jumps efficiently, the most efficient way to do this is to rely mostly on the foot and ankle complex to spring back off the ground on the rebound. Most people though rely on more a quad based shallow knee and hip extension to jump back on to the box.
That jumping versus relying on the lower leg taxes the already taxed quads much more. This will lead the endurance of yours being the limiting factor for performance instead of it being cardiac output ability
Any time you use one of the classic “girl” CrossFit workouts you should. No matter how good the workout actually everyone is going to love because it is kind of a “throwback” workout, if that is possible for a 10-15 year old sport.
Cindy combined with a barbell is a great way to build up general calisthenic capacity for all athletes. This is because when performing a triplet that hit the whole body, muscle endurance is usually the thing to go first over cardiac output.
When we are I between strength cycles that are focused on developing specific qualities or lifts, I like to incorporate strength movements with isometrics in the disadvantageous part of the movement. I do this for a few different reasons:
- it removes the athletes ability to utilize the stretch shortening cycle by “bouncing” out of the bottom of the squat. This helps develop more starting strength which carries over to the Olympic lifts very well because they are concentric based movements when performed off the floor
- it develops strength in the weakest portion of the movement where the muscle is stretched to its longest length. The deeper the isometric is performed the more it will carry over to the whole range of motion of the movement.
- lastly it will improve the athletes mobility in the bottom position, especially if the intensity of the movement is high because the will adapt and put itself in the strongest position to be able to complete the lift after the pause
When programming class time specifically geared towards developing skills, I think it is best to leave the prescription fairly open and only provide loose guidance.
It is more so on the coach who is running the class to figure out where each individual is at then provide a progression or exercise based on their ability level.
A common mistake I see when people are try to practice their skills is they think they need to be doing a high intensity workout to be doing it. When in reality you want the opposite, the most optimal state for the body to learn new skills is when it’s fresh.
Snatch or overhead squats combined with a gymnastics movement that requires you to hang onto the right has become a very common pairing in open workouts over the years.
The combo is very difficult because performing gymnastics, like: pull up, t2b, or bar muscle up, are all very fatiguing on the shoulders, lats, grip, and midline.
These muscle groups that are now taxed are all required to perform a precise movement like a snatch, especially as the intensity increases if it is a ladder style workout.
Nate is one of my all time favorite CrossFit workouts. The combination of movements and rep scheme allows you constantly be toeing the line of pushing to hard or not enough.
All the reps on each movement are so low that it is difficult to reach failure in a movement. This workout is a great of upper body pulling and pressing capacity over a long duration.
I prefer not to use bench press/floor press in a CrossFit workout because of the risk if failure is reached, especially with bench press. I do think more horizontal pressing should be included in all CrossFit programs, to develop a more all around strength athlete.
This workout was stolen from rich fronings old training archives, it’s a fun one I’ve done it many times.