It’s looking like a definite probability that the CrossFit Games Open will be moving back to March. As I say all the time. The games structure changes every 2 years and with CrossFit being sold… changes to the games will definitely take place again. I think this time it could change once and for all. However, we’ll have to wait and see. This being said. My programming for every calendar year always started in June. Traditionally Regionals was in May. I would then give a few weeks off for some fun programming just for a well needed change of pace. Then I would get Precision back on it’s plan for the new training year. In fact, each year I would build on top of the other to achieve ultimate results with everyone. So this meant the the programming had been building upon itself since 2012! This year due to the quarantine, things are definetely different. I decided to restart our programmning cycle. The at home stuff I wrote during our hiatus was exceptional for GPP. However, it wad not amazing long term due to how liminted the programming had to be. This is because it would eventually lead to platues in ones fitness. Although, I could keep everyone in good overall shape. My job as a strength & conditioning expert is to constantly push everyone forward towards amazing physical break throughs. So that is exactly why I decided to start the 2020-21 Precision Training Plan over. Finding out that the Open dates will most likely be moving back to March is just an added bonus to this plan. Going into our updated plan I decided start Precision off on a traditional developmental base cycle to gain back strength and skills lost over quarantine. You all know what those things were so I won’t go into detail here. What I can say however is based on my old cycles were right on track from where we were in 2015. However, I expect to fully get us back up to our 2020 abilites by the end of cycle 2. Especially with how fast I watcing everyone come along in class. This years cycle will last roughly 37 weeks until the Open with 3 meso-cycles making it up. Please see the image above.
Fitness – Strength – Community
WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
5 Inch Worms w/ Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: 20 Weighted V-Ups
LIFT:
Back Squat
3 @ 65%
3 @ 70%
2 x 3 @ 75%
WOD:
“G.G.1”
AMRAP 10
5 Hang Squat Cleans (155/105) (135/95)
7 Bar Facing Burpees
FIT
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: 20 Weighted V-Ups
LIFT:
5 Sets
:30 Weighted Wall Sit
5 Broad Jump
WOD:
AMRAP 10
5 Med-Ball Cleans (20/14)
7 Burpee 6″
AT HOME
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: 20 Weighted V-Ups
LIFT:
5 Sets
:30 Weighted Wall Sit
5 Broad Jump
WOD:
AMRAP 10
5 Backpack Squat Cleans
7 Burpees
*If you have a BB use that. You can also use a DB/KB.
