We have rain in the forecast for much of the week. As of the report on Sunday evening, looks like we will have rain all day Monday and Friday, with the possibility of it lingering the following mornings or evenings before. We will be prepared as we can be work operate outside under tents. Programming this week reflects what we can safely perform in wet conditions. Notice the absence of complex olympic lifts on rainy days…even if we are under a tent, the ground could be slippery and we don’t need that while snatching or jerking.
Also, if the forecast shifts, I may adjust the programming as needed. Rig work will be off limits if it raining.
We are embarking on another 6-week strength cycle! The emphasis this time around will be back squats, with some front squats sprinkled in for good nature. The cycle will conveniently wrap up just before the open. The results from the deadlift cycle were awesome to see, so I am hoping we can carry that into some squat.
Full details of the program are below so you can make some days up if you miss any. We will back squat every week, and 3 out of the 6 weeks call for front squats as well. All of our back squat days will be at 80% or over, we will work on getting comfortable with a heavy load on our back.
Click the link below for program spreadsheet. You may enter your front and back squat weights at the top to see what your weights will be for the program. This is a live document, if you want to save your results, you must save a copy of the spreadsheet (File –> “Make a copy” or “Download”).
Day 1 – Back Squat 6×2 @ 80%
Day 1 – Back Squat 6×3 @ 80%
Day 2 – Front Squat 4×4 @ 75%
Day 1 – Back Squat 5×4 @ 80%
Day 2 – Front Squat 4×5 @ 80%
Day 1 – Back Squat 5×5 @ 80%
Day 1 – Back Squat 3×3 @ 90%
Day 2 – Front Squat 3×3 @ 85%
Why don’t we squat 3 times a week? Why not a 12 week program? In short, that is way too much volume and far too ambitious for GPP programming. There are many other aspects to fitness to accompany heavy squats. We will make it in emphasis over the next 6 weeks, but I have found that 3 times a week or a 12-week long program does not work within the confines of of CrossFit class programming for people who are generally trying to be a little bit fitter in their lives.
Want to get stronger? Just show up consistently…it works, I promise.
MONDAY, JAN 25
Every 6:00 x 4:
30/24 cal erg or 24/19 cal assault bike
20 single-arm KB hang clean & jerk (53/35)
20 KB goblet squat (53/35)
Goal: <4:00 each round
Keep track of time each round, score is sum total across all 4 rounds.
TUESDAY, JAN 26
*Barbell comes from the floor
Warm up then perform working sets of 5-4-3-3-3. Add weight as needed, but each set should be challenging.
12 front rack lunge (95/65)
*Run around the building, starting and stopping at your mat (no need to go outside the parking lot first).
Kipping pull-ups allowed today…be careful with your hands if you haven’t done them in a while.
WEDNESDAY, JAN 27
SQUAT PROGRAM – WEEK 1/6, BS 6×2 @ 80%
6×2 @ 80%
Warm up to 80% then perform 6 sets of 2 reps at that weight.
20m sled push (heavy)
50m sandbag carry, bearhug
THURSDAY, JAN 28
With a 24:00 running clock:
*Bike, row, ski (machine of your choice) at an easy to moderate pace
When the clock hits 3, 9, 15, 21 get off and perform:
8/6 strict pull-ups
12 toes-to-bar, or 12 v-ups
When the clock hits 6, 12, 18, 24, get off and perform:
10 DB push press
15/12 push-ups with hands on DBs
Inspired by Marcus Filly, this one is not about the whiteboard, it is just about putting in work. Obviously the reps may need to be altered for each person, so pick a rep scheme and weight that allows you to be done in less than 1:00 so you can get back on your machine. You don’t have to rush through the reps, the emphasis is on quality movement.
In a larger class, half the class can start on part A, and the other on part B so the rig and DBs can be shared.
FRIDAY, JAN 29
Every 1:30 x 6:
Build to a weight heavier than you will use in the metcon today.
15/12 cal assault bike after each round