New Albany, Monday, 01/08/18

CROSSFIT
*Base Week*

Strength
Front Squat:
Build to a heavy 3
-then-
2 x 3 @ 80% of heavy 3

Metcon
Partner Relay
6 Rounds (3 Each)
24/18 cal row
12 SA DB Thrusters (50,35#)

 

COMPETITORS

With this new year, and leading into the open we have decided to try a new format for the competitors’ program. From here forward, assuming we will program competitors’ programming in blocks, each day will have a different focus. For example, leading into the open our weeks (including class work) will look something like this:

Monday: Weightlifting Accessory

Tuesday: Metcon

Wednesday: Metcon with barbell or gymnastics focus

Friday: Gymnastics Skill

Saturday: Long conditioning Wod

This format will change as we move through the year, for example, after the open it will look more or less like this

Monday: Pulling Strength work

Tuesday: Metcon

Wednesday: Pushing Strength Work

Friday: Gymnastics

Saturday: Conditioning Wod

We hope that this reduced volume will invite more people to participate as well as allow for people who have one specific thing they need to improve, (i.e. gymnastics) they can know ahead of time that they may want to spend some extra time after class that day. Lastly, if there is somethings unaddressed that you need to improve on, then the reduced volume will give you both time and energy to work one of our specialty programs (if there is something you would like to work on that we don’t have a program for , talk to a coach about it.

Ps. if you are concerned about this not being enough volume for you, remember the open is a single event work capacity test, your ability to perform multiple conditioning sessions in one day is less significant unless you are qualifying for regionals. In the words of Greg Glassman , be impressed by intensity not volume.

If you still have questions just ask !

Here’s the template for this week. See you at the bar…bell

A. Clean Pulls
4 x 3 @ 85%
*Focus on long arms keeping elbows locked. Feel the transition of driving power through the legs/jump and finishing with the shrug. 

B. Press in Split
5 x 5
*Across. Leave 1-2 in the tank. Focus on stacked and confident position at the top.

 

LEANX
10 Rounds:
10 Box Jumps
10 HRPU
10 Tuck Ups
*5 Jump Squats EMOM until complete. 25min cap 

 

BOX NEWS
Grab your partner! The internal Throwdown is Saturday, February 10th at 8:30am in New Albany. Same sex partner teams will compete in 3 workouts the top 5 teams moving onto a final. We’ll have sign-ups out starting next week. There will be a $10 entry fee per team this year to help us provide prizes, giveaways, and post throwdown libations!