Congratulations to everyone who PR’d over the last 2 weeks! Quarter 2 was designed to build upon what we established previously in Quarter 1. In Quarter 2 the programming focused tremendously on building max strength as well as gymnastic endurance and efficiency. I also threw in various elements that will be seen in Quarter 3 particularly in regards to capacity (engine) development. Finally, I remained focused on developing lactic threshold and aerobic capacity more so than in years past. I tried to make it more interesting with our “Redline” workouts and longer AMRAP workouts on Thursdays. I also scheduled more deload weeks. The more I observed all of your progress, the better I was able to understand the needs of the gym as a whole throughout the quarter. 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 (engine) increases in preparation for the 2017 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 that 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. One’s ability to cycle through high rep of gymnastics will be essential to success in the Open this year. 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 programmed weekly 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 work to heavy singles and 1RM’s. Many CrossFiter’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 4, which is 12 weeks from now. This is the start of the 2017 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! Remember… this is optional. These workout will be programmed weekly whether you sign up for the Open or not. You can see where you stack up if you would like; however, it is not required at all.
Here is to the next quarter with the 2017 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
WARM UP:
400 M. Run / Row / or Bike
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Front Squats
10 Push Press
5 Push Press + 5 Push Jerk
Then:
Hip Mobility
SKILL:
EMOM 9 (Adv / Int)
MIN. 1: 5 Strict Weighted C2B Pull Ups
MIN. 2: 5 Strict Weighted Ring Dips
MIN. 3: 20 Sec. L Sit Hold
Or:
EMOM 9 (BEG)
MIN. 1: 5 Strict Pull Ups (Please do Negatives if you don’t have a strict pull up)
MIN. 2: 5 Strict Bar Dips (Please do Negatives if you don’t have a strict dip)
MIN. 3: 20 Sec. Hanging L Sit Hold
LIFT:
Front Squat
EMOM 4
3 @ 65%
EMOM 3
3 @ 70%
EMOM 3
3 @ 75%
WOD:
“INTERVAL 17.1”
E3MOM for 5 Rounds
30 Double Unders
25 S20 (75/55) (65/45) (55/35) (45/25)
15 Bar Facing Burpees
At the 15 Min. Mark
3 Rounds For Time: (6 Min. Cap)
30 Double Unders
25 S2O
15 Bar Faceing Burpees
*Score = time of the 3 Rounds. If capped note total reps completed.
**Sub. 60 Singles for Double Unders.
POST WOD:
Mobilize & Stretch
