Congratulations to everyone who PR’d over the last 2 weeks! Quarter 2 was designed build upon what we established previously in Quarter 1. However, strength and capacity increases were the primary focus. I also focused on the progression of our supplemental lifts, and stability movements to better our gymnastic capabilities. In addition, muscular endurance work was also thrown into the programming with our “Interval Series” of wod’s. I know how much you all enjoyed these! Moreover, further emphasis was also placed on lactic threshold work as I believe it should be part of training year round. I tried to make it interesting with our “Redline” workouts, but row repeats are still row repeats in the end! Great job to everyone once again!
Today, we start Quarter 3, which will continue to build upon what we established previously in Quarter 2. However, now extra focus will be placed on capacity increases in preparation for the 2016 CrossFit Games Open. In addition, we will focus on building our strength endurance. What this means is we will focus on cycling a barbell so multiple reps can be performed in a short amount of time. This will also be the case in regards to our gymnastic movements as an emphasis in the efficiency of these movements will be imperative. Expect to see a ton of EMOM style workouts, especially in your Skill and Lift section. You can also expect to see more of our “Interval Series” workouts, and a repeat of past Open workouts. Due to the fact that we spent two cycles building up our strength base that will not be emphasized in quarter 3. However, you can still expect to see numbers raise throughout the cycle as you will be given more opportunities to go for it! Many CrossFitter’s tend to PR after an EMOM, and you will get plenty of chances to show off your newly developed strength gains. All this will lead us into Quarter four, which is 12 weeks from now. This is the start of the CrossFit Games Open where maintenance of our strength, and skills will be a priority as you put your fitness to the test for Team Precision!
Here is to the next quarter with the 2016 CrossFit Games Open right around the corner. Back to some fun programming today. Keep working hard towards your goals. Let’s get it! Twelve weeks!!!
Fitness-Strength-Community
Some small adjustments were made to the Macro Calendar for the 2015-2106 training year. However, you can clearly see where we are at and where we are looking to go.
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
**Go Straight through without stopping.
Then:
3 Rounds (Not For Time)
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
5 Sotts Presses (Add weight as necessary)
Then:
Hip Mobility
SKILL:
EMOM 8
8 C2B Pull Ups
LIFT:
Overhead Squat
x5
x3
x1
*2 Rounds. Work to a heavy single by the end of the 2nd round.
**This is all based on how you feel. Work your technique and if you feel good. Go for it!
WOD:
“COMPLEX”
For Time:
100 Double Unders
Immediately into:
10 Complexes For Time
Complex = 3 Hang Snatch + 3 OHS + 5 Bar Lateral Burpees (135/95) (115/75) (95/65) (75/55)
POST WOD:
Mobilize & Stretch
