11-5-12

Fellow CrossFitters,

For some time now I have been wanting to put in more work for the competitive group of members that want to add more volume to their lifting in preparation for the CrossFit Open and/or local competitions. This is a small group of athletes that look forward to competition and the extra work that I post will not be applicable to the larger general population of CrossFit Virtus members. I will outline how this process will work, so please bare with me for a few minutes. The work that I will post will obviously take longer than the allotted hour, so the work will have to be done PRIOR to the class. That means if you are going to be doing the work, the available times will be before the 5 am, 12 pm and 4 pm classes. This will prevent the following classes from being disrupted. I will introduce this system with a more finite schedule and as this progresses, flexibility in the schedule may be more appropriate for some folks. This will definitely be a learn as I go process.

The extra work will be the “weightlifting” you see posted before the “strength” and “conditioning” posts. The “strength” and “conditioning” posts will be for the general population of members. Keep in mind that I also like to post “Skill” movements, so “strength” and “skill” will rotate, but there will always be a “conditioning” post. That does not mean that the general population will not do Snatch and C & J. It means that the competitive group will be doing a lot more of it. We are approximately 16 weeks away from the Open for those looking forward to the competition. We also have a couple athletes competing in the Gayle Hatch 62nd Annual Christmas Weightlifting Meet. I will be using a 5 week weightlifting cycle to get these guys ready. First week is a “transistion” week, and the following four weeks will prepare them for a PR by mid-December. For the rest of us…we will benefit by getting stronger and faster.

With all of that said, here is my first stab at it. The weightlifting is to be performed prior to the class. The class/session will consist of the Strength and Conditioning work. The midline work you see at the bottom is to be performed on your own.

Lastly, you need to know your numbers. I do an okay job at keeping up with your max effort loads, but these percentage based workouts are designed to keep you from either going too heavy or too light and are relative to many other training objectives, such as PR’ing over the course of 4-6 weeks.

 

Weightlifting.

Power snatch, 2-2-2-2-2 (60%)
Power clean & power jerk, 2-2-2-2-2 (60%)

Strength.

Deadlift, 5-5-5-5-5 (60-70%)

Conditioning.

3 rounds for time of:

25 Burpees
20 Kettlebell swings, 53/35
15 C2B Pullups
10 Thrusters, 135/95

Midline. (on your own)

a) Good morning (straight knee, straight feet) – 3 x 10 light
b) GHD sit-ups – 3 x 15