​10/18/2021 WORKOUT

A common way I approach strength work leading up to the CrossFit open or some sort of CrossFit competition is I have athletes build up to a single heavy set for the day, then cut them off after that.  The reason why I do this is it keeps volume low, but maintains intensity so the athlete is not losing any strength while they increase the volume of conditioning in there training.  Building up to a heavy also removes the psychological stress of having to hit certain percents on a daily basis, which probably won’t always be the case when strength work isn’t the focus of the training. This provides a more RPE based prescription, so they are going off feel. This works really with veteran athletes who know there body well.

When building to a heavy set this means it shouldn’t be a complete max effort. It should be at 80-90% exertion pending the RPE prescription attached to it. For example if you are building to a heavy double it should be something you can definitely hit for 3 and maybe 4 reps on a good day.  Or it would be 10ish% lower then what you think you could@hit for a max double.