CFSA Programming – 17 09 20
Phase 3 – The Build, The Sequel
We are now well underway with this year’s plan. Following the announcement that the CrossFit Open Competition has moved to February 2021, we’ve adjusted our programming accordingly, so look out for a new revised year plan that will account for this.
As you might have been aware we have been working a large variety of unilateral (Single Arm, Single Leg) work over these last two phases, with exposure to barbells through the week. This next phase is going to be more bilateral (both sides working together) movement patterns. with barbell overhead pressing, benching and rows. Other movement variations will help to challenge motor control and movement mechanics.
With each new phase we adjust the days that you see movement patterns to allow for exposure to all through a cycle of training. So, as before, maintaining a same day and time of training will be key to progression.
Weekly Session Plan Phase 3
Monday – Strength: Barbell Strict Press. ME: Hinge. Conditioning: Press/Hinge Endurance
Tuesday – Strength: Squat. Volume: Pull. Conditioning: Full Body Chipper
Wednesday – Headstand Levels. Assault Bike Anaerobic Intervals
Thursday – Strength: Pull. ME: Lunge. Conditioning: Pull/Squat Endurance
Friday – Strength: Hinge/Press. Conditioning: Anaerobic Sprints
Saturday – Longer Aerobic Conditioning
Sunday – Olympic Weightlifting. 90 Minutes. Lifts, Drills & Technique
Wednesday has moved back to a gymnastic focus with headstands. This is going to lead into the next cycle as the focus on skill will increase with handstands and handstand push ups.
The format of this Wednesday class will be inclusive, with programming to suit all levels. Our job as coaches is to help you ascertain your level and provide you with helpful progressions so you can improve.
We’re also really excited about our metcons in this 4 week cycle. There’ll be plenty of mix modal workouts, in which you can practise your gymnastic and weightlifting skills. And we’ll be sprinkling in some CrossFit classics, like Grace (30 clean and jerks for time).
On Wednesdays you’ll find anaerobic bike sprints. This will give you a better understanding of pure sprint work, with large rest periods. These are taxing on the nervous system, if done correctly. So don’t make any big plans for Wednesday nights! This will only be for 4 weeks to give you all the understanding of pure intensity but not tax you’re too much leading into the next cycle.
Tristan has created a killer two day a week hypertrophy (muscle development) programme for you. It uses our new machines and equipment in the basement and is free to all members. With lots of intensity, giant drop sets and tempo movements, its aim is to help you look better naked ;). Each session include lower and upper body movements. We’d love you to try this, post about it and let us know how you get on!
If you have any questions, please just ask your coach. We’re loving having you back at the box and encouraged by your progress!
See you soon
Coach Ben Brewer