Strength is broccoli…..

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There are many things that differentiate CrossFit programming from other forms of training.

The emphasis on functional movements.

The virtuosity that is encouraged and respected of those movements.

The high intensity those movements are executed with.

The importance of expert coaching.

The support, motivation and general awesomeness of the community.

And a lot of strength training.

Strength is often left out of what might otherwise be a fairly well rounded program because;

- its more technical/difficult to teach vs bodyweight movements.

- it's not perceived to be as valuable as more conditioning/cardio based work (especially when weight loss is the primary goal)

- it often doesn't feel like you've actually worked that hard, especially compared to a brutal metcon.

- it's often not thought to be as 'fun' as conditioning circuits and intervals.

I see a lot of fitness facilites opening up lately, where the emphasis is on the high energy, 'fun' circuits, even to the point of getting a DJ in to keep you grooving away through your workout....

But strength is the fitness quality that all other qualities are derived from - power, agility, speed, endurance and others.  As our body has so many different energy systems, and as there are so many things that can be improved and developed, sometimes we have to do the slower, more methodical work if we want well rounded fitness and the best results possible.

As was so eloquently put in a book I read recently, Welcome To The Box, "strength and skill work is broccoli, conditioning is dessert."

You got to eat your broccoli before you can eat dessert!!

FITNESS

A. Strength
Press
5 x 8, build
Strict Pullups
5 x 6-8B. Conditioning
3mins Row (1 point per cal)
2mins Russian Swing (2 points per rep)
1mins Burpee (4 points per rep)
- 1min rest between exercisesC. Optional Finisher
3 TGU/arm
Max Strict Knees to Chest
2-3 sets NFT
A. Strength
Front Squat
5 x 5, build
DB Row, alternating
5 x 8-10, heavyB. Conditioning
2-4-6-8-10
DB Snatch
DB ThrusterREST 3MINS

10-8-6-4-2
DB Snatch
DB Thruster

C. Opt. Finisher
10 Powell Raise e/arm
10 Single Leg Romanian e/leg
2 x

A. Strength
Power Clean
5 x 1.1.1B. Conditioning
20-15-10
DB Power Cleans
Burpees
2 x 25m/2 x 50m/2 x 100m Shuttle Run after each roundC. Opt. Finisher
15m Death March
10-15 Weighted Situp
2-3 x
Work up to a heavy
Deadball Shoulder10 Deadball Shoulders
30m Bear Crawl
50 Situps
200m Row
3 Wallwalks
200m Run
50 Mountain Climbers
30 Battle Rope Single Arm Whips
10 Cal. Airbike or 20 Heavy Skips
AMRAP in 25mins
A. Strength
Push Press
3 x 5, heavy
Rope Climb
3 x 1-3B. Strength Accessory
Seated DB Press
3 x 10-12
Ring Rows
3 x 10-12
- alternate, rest as neededDB Hammer Curls
3 x 10-12
DB Front Rack Step ups
3 x 10-12
- alternate, rest as needed

C. Optional Finisher
100 Walking Lunges
100 Face Pulls
100 Pushdowns
- break up and scale as needed, NFT

PERFORMANCE

A. Strength
Press
3 x 8, heavy
Strict Muscle Ups
3 x 2-5B. Conditioning
3mins Row (1 point per cal)
2mins KB Snatch 24/16kg (2 points per rep)
1mins Burpee Box Jump (4 points per rep)
- 1min rest between exercisesC. Optional Finisher
3 TGU/arm
Max Strict TTB
2-3 sets NFT
A. Strength
Front Squat
3 x 3, heavy
Pendlay Row
3 x 8, heavyB. Conditioning
1-2-3-4-5
Front Squat
Push JerkREST 3MINS

5-4-3-2-1
Front Squat
Push Jerk
- use approx 10RM Jerk

C. Opt. Finisher
20-30 OH Squats (scale up to single arm)
Iron Scap routine
2 x

A. Strength
Power Clean
5 x 1.1.1B. Conditioning
20-15-10
DB Power Cleans 20/12.5kg
Burpees
2 x 25m/2 x 50m/2 x 100m Shuttle Run after each roundC. Opt. Finisher
15m Death March
10-15 Weighted Situp
2-3 x
A.
Axle Bar Deadlift
Build to a heavy 5B.
Strongman Mile
200m Waiters Walk
200m Suitcase Walk
200m Yoke Walk
200m Deadball Front Carry
400m Sled Drag
400m Farmers Walk
A. Strength
Push Press
3 x 5, heavy
Rope Climb
3 x 1-3 (*legless option)B. Strength Accessory
Seated DB Press
3 x 10-12
Ring Rows
3 x 10-12
- alternate, rest as neededDB Hammer Curls
3 x 10-12
DB Front Rack Step ups
3 x 10-12
- alternate, rest as needed

C. Optional Finisher
100 Walking Lunges
100 Face Pulls
100 Pushdowns
- break up and scale as needed, NFT

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