Traditional CrossFit: Your strength bias will be very similar to past programs with this exception. Rather than 4 weeks at each rep scheme, we will shorten the time spent there to 3 weeks. So 3 weeks at 4×8, then 3 at 4×5 and 3 weeks at 4×3 respectively. 12 weeks of strength worked very well (avg gain of 16% in the past 2 cycles) but it IS a little on the long side of acceptable, and some of you who were on a second exposure to the 12 week bias seemed to peak around week 9-10. Additionally we will test AND start the same week, with the first week having only 3 sets of each action as opposed to 4. So your template looks like this
Week 1- test and then 3×8 @ 80% of your 1 rm.
Weeks 2 and 3- 4×8 @ 80%+ of your 1 rm
Weeks 4,5 and 6- 4×5 @ 87.5% of 1 rm.
Weeks 7,8 and 9- 4×3 at 92.5% of 1 rm
Your goal is to increase total weight lifted every week within the same rep scheme. So your score would be expressed as total pounds. Much as we’ve done in the past.
Your lifts are scheduled as follows:
Thursday- Back Squat
Friday- Bench Press
Please note: You can sub clean for deadlift and front squats for back squat, but if that’s your preference you may want to look at the Open Prep programming, where those lifts are prioritized.
Traditional CrossFit WOD’s for the first week are as follows:
Monday- Test 1 RM Deadlift, 3×8 deadlift @ 80% of test. Work- 20 RFT -5 Wallballs, 5 Pushups, 1 Power Clean at 185/115 (Caps at 15 mins)
Tuesday- Test 1 RM Shoulder Press, 3×8 SP at 80%. Work- 5x 2 On/ 4 off Row for calories.
Wednesday- Test 1 RM Pullup, 3×8 @ 80%. Work- 4 rft 10 Burpees, 20 Situps, 30 Doubles
Thursday- Test 1 RM Back Squat, 3×8 @ 80%. Work- Amrap in 8- 1 Bear Crawl Lap, 1 Rope Climb
Friday- Test 1 RM bench Press, 3×8 @ 80%. Work- 3 rft 15 Toes 2 Bar, 15 S2O, 15 Box Jumps, 15 Hang Cleans. Shoulder prehab.
Next week, your total sets increase from 3 to 5 and accessory work is added.
OPEN PREP: Your path is different. You will have more exposure to the barbell movements we ALWAYS see in the open. Snatch, Clean, S2O’s, Thrusters. You will deadlift in high rep, low weight schemes, and count on a consistent dose of wallballs, toes to bar, pullups, burpees, and box jumps. Your strength bias scores and progresses differently than we’ve done in the past. You’ll get more heavy exposure to fewer exercises, as follows.
Monday and Friday you’ll both front squat and shoulder press, in both cases 5 sets of 5 reps, but with different load patterns. Monday you’ll go 5×5 at 85-87.5% of 1 rm for all sets. This will be your highest volume day and your most exhausting. At recommended loads, you will be hard pressed to get all the reps. On Friday you’ll take 1 set of your five, (which one is up to you) and you’ll attempt to peak at somewhere slightly above your monday loads. The other four sets may be the same as monday’s or slightly lower in weight. You’ll repeat this pattern for 4 weeks. On the fifth week you will deload by preserving your weights from week 4 but dropping your reps to 3. You’ll then resume trying to increase loads in weeks 6-9 but at 5 sets of 3 reps.
Tuesdays you’ll hit pullups as per Monday’s 5×5 at constant loads around 85-87%, deload week 4 and dropping to 3’s on weeks 6-9. Wednesday we will schedule one of the open WOD’s from years past and that will be all you’ll do that day. Thursday we will drill aspects of the olympic lifts, alternating between the Snatch and the Clean, and the work capacity that day will be a barbell focused metcon like Grace, DT or Isabelle.
Open Prep WODS for the first week are as follows:
Monday- Test 1 RM in the Front Squat and Shoulder Press. Then 3×5 @ 85% FS, 3×5 @ 85% SP. Work- Against a 6 minute clock, row 1k, then amrap burpees.
Tuesday- Test 1 RM Pullup. Then 3×5 @ 85% Pullup.
Wednesday- Open Workout 13.2 AMRAP in 10 of 5 S2O @ 115/75, 10 Deadlifts @ 115/75, 15 Box Jumps/Stepups
Thursday- 4×5 Snatch Grip Deadlift. 5×1 Snatch (full movement) Work- AMRAP in 8 Minutes Hang Snatch r, Hang Snatch Left, Hang Power Snatch, Full Snatch, OHSx2 @ 95/65
Friday- SP 5×5 Peak, FS 5×5 Peak, 1×20 HBBS Max Effort. EMOMx10- 5 HSPU’s, 5 Burpees. Shoulder Prehab.
Next week, Monday and Tuesday Sets go from 3 to 5 and accessory work is added.
Both Programs will get a weekly dose of interval training on tuesday. Things like 2on/4off max calories on the Airdyne or 400 m sprints every 5th minute. These are typically hated by the average CrossFitter, but the training benefit is significant. They are purposely placed a day after or immediately after you finish shoulder pressing, as the intervals are typically shoulder friendly. My current knee issues aside, collectively I am more concerned about the shoulder than any other joint. It’s in near constant use in a lot of CrossFit programming, and it seems very slow to heal vs other joint issues. On that note, we will have a shoulder Prehab period immediately after Friday’s workout that I encourage you to take seriously.
Questions in the comments section are welcome. Get excited, you’re about to become stronger.