Power: Monday, January 6th, 2019
*The State of CVCF 2020 Address HERE
**New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun.
WOD:
1a) 0:00 – 12:00 – Establish a 1RM for the Day: Front Squat
Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today.
1a) 12:00 – 24:00 – Establish a 1RM for the Day: Back Squat
Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today.
2) Time Trial – Pick One – AQAP:
1 mile True Form/Assault Runner
2K Row or Ski Erg
4K Bike Erg
5K Assault Bike
Get after it, pay attention to your monitor, learn your capacities and set a benchmark to help you fine-tune your training.
Extra Work:
3) Hip Thrusts: 4 sets of 10
Rest 90-120 seconds between sets. Load as heavy as possible. Hold the peak of the movement for 1 second each rep.
4) Cable Hamstring Curls: 100 Reps
Pick a loading you can perform 40-50 reps unbroken to start.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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