This past summer we invested in bringing you even better and more efficient programming (ie: workouts) by outsourcing the challenging task to Jason Brown of BoxProgramming.com. Jason bases his programming on the conjugate system and we have had great feedback from many of you. So we will be continuing with his services in 2017.
The new year will start with a focus on Powerlifting and Olympic Lifting Proficiency!
The first few weeks will bring a Conventional Deadlift and Back Squat 1 Rep Max. You should feel strong and ready to smash your old numbers! Like any max lift you will progressively build to a 1RM performing roughly 8-12 singles. This can take up to 20+ minutes to complete. For this reason, there will not be a traditional conditioning WOD on those days, only a GPP (general physical preparedness) piece.
You will also be performing a clean and jerk max this month as well as percentage work for 3 weeks thereafter. Except to see more emphasis on the olympic lifts this month. If you have regularly been coming to class you will be pleasantly surprised how your lifts have improved without even doing them!
Other Programming Info:
• Speed work with the olympic lifts and variations are all about efficiency so don’t worry too much about following a percentage if you are unable to demonstrate efficient technique.
• More CrossFit Open workouts are explored as well as several repeat conditioning benchmarks.
• Hopefully you will notice a difference in your upper-body pulling strength this month from all of the work you put in last month.
• All task-domain workouts have time caps. The reasoning is not only for time-management but to ensure you are getting the desired response for each conditioning piece. Time caps will help ensure you scale your workouts correctly!
Here’s to 2017 bringing you big strength and conditioning gains!
If you are not a member of CrossFit Equality and would like to experience our workouts, contact us to set up your free No Sweat Intro Session today!