I like prescribing RPE based intensities, especially for Olympic weightlifting at the end of a week of training.
It makes it so the athlete can forget about percentages and allows them to build based on feel. Often bad habits are formed in weightlifting when lifts are forced, the athletes compensate form or technique to compete the movement
To increase the stimulus of a partner workout your better off prescribing a certain number of reps that must be completed, than leaving it open.
If I wrote this again the athletes would rotate every 200m, then perform 10 rounds (5 each) 15 wall ball & 15 kbs. The workout would only consist of 60-75sec bouts of intensity over and over again
The first week of this phase for squat percentages seems to be overly aggressive, working up a 6RM weight on the first day. Time will tell as the rest of the phase plays out.
The metcon is a moderate time domain that will test your ability to use KB’s efficiently under fatigue.
This workout contains both heavy loading and high skill movement, especially for a CrossFit gym 6 years ago.
Now when I write a metcons I typically only include either heavy loading or high skill, so the individual can focus on bringing up that ability solely. I will usually pair it with a movement that will elevate heart but cause minimal interference muscle group wise.
Descending rep scheme is always a great option, especially with less enduring athletes because they’re required outputs for specific movements gradually decreases as the workout carries on.
I’m surprised the first workout I ever wrote isn’t that bad, almost so simple it’s genius
I am creating this page to help all CrossFit coaches and athletes, so you can hopefully avoid making a lot of the mistakes I made in my first 6 years writing programs and following them.
Every day, starting 6 years back with the first workouts I ever wrote, I will post and analyze the workout in the comments: either explaining the goal emphasis of it or critiquing what could have been better.
I am hoping providing daily workouts and insight will lead to two things