2021/2022 Season

Training Block – 2

Week – 1 of 8

We will be moving into a new block starting this week that will carry us through about half of the summer. We will still be staying away from classic CrossFit Met-cons, we will be working in some EMOTM’s here and there, but otherwise we will predominately focus on building some volume on the basic barbell movements, volume on basic strict gymnastics movement patterns, and varied monostructural work. This week will be slightly off in terms of the flow because of “Murph” but we will be settling into an easy to follow format starting next week. There will be a lot of basic linear periodization work, and a lot of percentage work. The first 4 weeks will be higher volume lower-moderate loading, and then we will build into some more aggressive loading in the second 4 weeks to prep and prepare as we transition into the next block of training.

WOD:

1) Back Squat: 8 sets of 8 @ 50%

Rest 2-3 minutes between sets. We are starting with some lighter loading, this is an opportunity to focus on making sure your movement is completely clean. If you can’t Squat 50%  with great position then you should consider what you should actually be focusing on, if your goal is to be the best athlete you can be, that starts first with learning how to move properly and address your mobility/positional issues. We don’t say this to criticize, we say this because we want you, the athlete, to really ask yourself, are you really working to be the best athlete you want to be, or do you just want to train, those are two different things.

2) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

3) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Load  as deemed fit.

4) Bike Erg: 60 minute Time Trial

Ideally make sure you are aerobically warm before this and don’t go into this cold. This is a baseline to establish what your aerobic capacity is like. Record total meters, total calories, average pace, and average wattage. Ideally if you have a heart rate monitor wear one.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE