Train with Purpose. Train with Intensity. Train for longevity.
Training with purpose means understanding the program’s goals and benchmarks, and selecting the training path that best meets your own personal goals. Click here to read more about which pathway might be best for you. If you still have questions, talk to one of our coaches and they will be happy to help you.
Training with intensity means bringing your best effort every day, allowing yourself to be pushed, and understanding that it takes hard work and commitment to see a consistent improvement in your fitness level.
Training for longevity means that we must consider the long term when deciding what we do in the gym every day. It means focusing on proper technique, mobility / flexibility, nutrition, and hydration. It means having an understanding that a positive attitude and the right mental approach are essential to enduring success.
Our next programming cycle begins on April 29th. This 10 week cycle will have two 4 week sections to build. During the week of Memorial Day, we will de-load and feature Murph on Memorial Day at 7:30, 8:30 and 9:30 am. The cycle will wrap up with a max out week at the end of the second 4 weeks.
The goals of the cycle are:
- Build confidence in our strict strength pressing and pulling movements
- Continue to build strength capacity pulling from the floor with deadlift variations
- Develop strength and stamina with volume front squat and back squat
- Improve pressing positions and strength with shoulder to overhead movements
- Build capacity in pull ups, push ups, and air squats as we prep for Murph
Benchmarks:
- 1 Rep Max Strict Press
- Max Strict Pull Ups
- 2 Rep Max Front Squat
- Murph
*For benchmarks, it is recommended that you record your results in Wodify, as these metrics will be repeated. Benchmarks are a way for you to assess your progress and see improvements. If you miss a benchmark day, feel free to come in during open gym time and make it up.
Monday: Strict Press
We will kick off our new cycle with strict pushing and strict pulling strength which will complement our Murph prep on Thursdays. Metcons on Monday will continue to work on pressing movements further increasing our confidence in shoulder strength and position overhead.
Tuesday: Front Squat and Back Squat
After two cycles of focusing on back squat, Tuesday will feature both front squat and back squat. The focus will be building muscle as well as developing stamina in the squat. Metcons will consist of back and forth intervals with max volume movements at the end of each work window.
Wednesday: Accessory Work/ Odd Objects
On Wednesday, we will focus on Odd Object work and Accessory Exercises. Expect constantly varied formats of metcons and movements.
Thursday: Murph prep will be the focus with a combination of pull ups, push ups, air squats and running. The Hero workout Murph will be performed as a gym on Memorial Day.
Friday: Deadlift
Athletes will get the opportunity to build strength pulling from the floor coupled with a jump and a new stimulus each week. Athletes will see a different deadlift variation each week of the cycle. Metcons will be classic CrossFit couplets and triplets involving a pulling movement.
Saturday: Workouts with both a partner and solo option will be featured.
This cycle will additionally have programming to be completed outside of class time. This work is optional and should be completed before or after class. We expect athletes to be courteous of class. Check in with coaches regarding space availability around class setup.
Monday: Extra Snatch Work / Snatch Accessory
Tuesday: Extra Clean Work
Thanks and see you in the gym!
Head Coach Whitney Gelin
whitney@12thstatecrossfit.com