Thought of the Week
End of the cycle and Bank Holiday weekend schedule
This is the 6th and final week in cycle 1.1 of the 2.0 Programme. We’ve been grinding through a lot of high rep sets in strength movements and we’ve been focusing on high volume strict gymnastics. The goal was to build and condition muscle tissue. On the conditioning side of things, we’ve been spending most of our time on the aerobic energy system with a lot of mono structural work (running, rowing and skiing etc.).
Cycle 1.2, which begins next Monday, still belongs to the 1st macro cycle of the year. That means strength, gymnastics and aerobic capacity will still be a focus. But the programme will become more varied from here. Expect more classic CrossFit WODs and intervals. Expect more of a range of repetition schemes on the strength movements with more of an emphasis on intensity rather than volume. Similarly, when it comes to metcons, we will be introducing a broader range of time domains and the intensity will increase. There will still be some mono structural work, but less than in the last cycle (and a lot of it will be in the additional work). We will also be more concerned with positional strength which means we will be introducing some tempo work and some pauses into the weightlifting elements. Stay tuned. We will release more details next week.
There are some changes to the class schedule over this coming weekend:
Friday 27/05: Classes as normal
Saturday 28/05: 11am at OLD STREET ONLY
Monday 30/05: No classes
Monday 23rd May
Back Squat – 3×10 at 100% of 10RM
25 minute AMRAP
In groups of 3, relay style
10 Hollow ups
One person from each team starts on the rower. When that person completes their 500m row the next member of the team gets on and begins their 500m. When that person completes their 500m row, the third team members gets on a begins theirs. As soon as a team member finishes their 500m row, they begin their burpees. Once the first team member finishes their burpees and hollow ups, they wait until the rower is available again and begin their second round. Each member must complete the same number of rounds. The relay style of the workout means that there will be some forced rest during the workout so each round can be performed at a relatively high intensity. Having said that, the purpose of the workout is to build your engine, so you want to make sure that your pace on each round is the same. Depending on your capacity, this means you may need to pace your efforts a little.
Suggested timing: before class
Clean Pull. Hang Clean. Clean. Jerk – 8×18.104.22.168 Every 150 seconds
Sets 1-4: 70-80%
Sets 5-8: 80%+
The goal is to use the first 4 sets to fine tune your mechanics and move the barbell well. It is fine to stay in the low range and it is fine to do all sets at one weight if you like. No misses.
Sets 5-8 give you the opportunity to work to a heavy set for the day, if you feel good. If you are a little off, continue to work good reps at lower percentages. Again, it is fine to stay right on 80%, or below, if you like. The emphasis is on mechanics and speed. Only move the weight up when you hit what you feel is a near perfect lift.
Tuesday 24th May
12 minute rotating EMOM
1: 5-15 strict Toes to Bar
2: 3-15 strict Ring Dips
This is to be performed STRICT (that means no kipping). The focus of this work is to develop strict strength. Scaling: Toes to Bar become strict knees to elbows or v-ups. Ring Dips become box ring dips or stationary dips or stationary box dips.
Regionals Event 7
For time –
21 Thrusters 40/30
3 Legless Rope Climbs
2 Legless Rope Climbs
1 Legless Rope Climbs
Suggested timing: before or after class
Bench Press – 3×10 at 100% of 10RM
Wednesday 25th May
40 minute EMOM (!!!)
4 rounds of the below –
Minute 1: 16 DB Step Back Lunge 20/15
Minute 2: 50 Double Unders
Minute 3: 20 Push ups
Minute 4: 20/17 calorie Row
Minute 5: Rest
Minute 6: 16 DB Shoulder to Overhead 20/15
Minute 7: 50 Double Unders
Minute 8: 16 Pistols
Minute 9: Ski 18/15
Minute 10: Rest
This will be a challenge! You need to be aware of the length of this workout and adjust your expectations and targets appropriately. The above reps and weights are for advanced athletes only. Scale the weight first. Pick a weight you think you should be able to handle for 16 reps without too much bother. Then in the first round, see how many reps you can do in 25-30 seconds and use that as a target. (The row / ski should take the whole minute). DO NOT AIM FOR A TARGET REP NUMBER THAT TAKES YOU LONGER THAN 30 SECONDS IN THE FIRST ROUND. This is a recipe for a very painful 40 minutes. If you become overwhelmed and need an extra rest, don’t stress about it. This is a long workout and that can happen if you make a pacing mistake. Just take an extra minute wherever you happen to be and move on to the next station. KEEP BREATHING. ONE REP AT A TIME.
Thursday 26th May
Gymnastics, Skills & Mobility
(a) Movement Practice
3 rounds, EMOTM
1 – Handstand walk to wall
2 – Crab walk
3 – Passive to active hang
Row / bike / air bike for 30 minutes (or use some combination thereof)
This should be an EASY effort. When you’re finished, you should be able to have a conversation straight away. The idea is just to increase blood flow and cardiac output to help recovery and provide a low level cardiovascular stimulus.
Friday 27th May
Regionals Event 1
Snatch ladder. For time (11 min cap):
10 Squat Snatches 80/60 ==> 70%
8 Squat Snatches 90/65 ==> 80%
6 Squat Snatches 100/70 ==> 90%
4 Squat Snatches 110/75 ==> 95%
2 Squat Snatches 120/80 ==> 100%
Most likely very few of you are going to do this Rx! Indeed your coaches can’t really do this Rx (we only got to the second bar). So alongside the real numbers is a percentage. This is the percentage of your max snatch we suggest you use for each stage. With these numbers the workout will still be very challenging. Focus on hitting good clean reps at the lower ranges so that you are set for your heavier weights.
Back Squat – 3×2 Build to a heavy double, heavier than triples a couple weeks ago
Suggest timing: after class
12 minute rotating EMOM
1: 10-20 kipping Toes to Bar
2: 5-20 kipping Ring Dips
Saturday 28th May