i wanted to keep you guys in the loop on what’s going on for the new cycle.
It’s 12 weeks long.
3 waves, each wave is 4 weeks long.
3 weeks building up to a new REP max and then 1 week back off. This is a program I have used in past with really good results for both beginners new to CrossFit and our advanced beasts that have been lifting heavy weights for a long time. It focus on building foundation with lower percentages and higher reps, grooving perfect form. It also incorporates rep maxes which adds a component I feel like is critical to improving in Crossfit: mental toughness. Cranking out as many reps as possible at a heavy weight is a real gut check and an effective way to get some big gainzz.
Here is the strength template:
Wed-snatch work/heavy pulls
Thurs-rest day/active recovery/meathead
Friday-clean and jerk/front squats
In order to keep the volume in check, and still keep it Crossfit, some of the work will be on the sideboard to do after class like we have done in the past.
Tuesday and Thursday and Saturday will be meathead days so if that’s important to your goals you can schedule that in.
We will squat at least twice a week in some form. If you miss a monday and want to make sure you get your squats in, just talk to a coach. We will definitively accommodate you.
Oly work, deadlifts, and front squats will be cycled in to wods and sideboard work in various forms and loads. Emom, positional drills, working up to heavy, etc.
And we will continue to do lots of pulling this month, of all sorts. Strict,kipping, MU, bent rows, ring rows, c2b, etc.
you WILL get better at pull-ups by May.
As always, hit me up with any questions.