Happy new year campers, we are back at it with vengeance in 2018. Before the open starts we are going to have a little volume with our squat strength work and the workouts will be very CrossFitty (if that is a word). We will be using a MisFit style template during the CrossFit open as I think they provide some of the best style CrossFit programming available, I’ll be tweaking stuff to tailor it to our gym and see what works and what doesn’t, also every Friday there will be an open workout.
Because Monday has magically disappeared from the gym schedule this week we will be doing Monday's program on Tuesday. The strength is 5 x 5 back squats to start @90% of your 5-rep max. We will be doing a month of the Texas method programme. Every Friday you will establish a new 5 rep max back squat then Monday you will be doing 5 x 5 @90%of it so don’t overshoot on your first week. After the back squat, you will be doing some snatch cycling to practice singles at 60-70%, you must reset after every lift, this will get you ready for those oly lifts in the middle of workouts that could come up in the open. Hopefully, you should be warm from this and ready for the 100 double unders, 20 overhead squats @60kg and 10 hspu for three rounds.
To start you will be doing a complex of 1 clean + 3 jerks. Then the same cycling format as the snatch yesterday. To get you sweaty you have a 5 minute amrap for 2 rounds of clusters and a small run. Pull ups are still in but this time you will ladder up and down from 1-10.
Cardio so you will be running 1 mile for time then after a short break doing you will be participating in a 30 minute emom. Conditioning season has arrived, you will get fit! And if you watch your diet, you will get ripped!!!
Max out time! Aim for a 5-rep max back squat at an rpe of around 7-8. After the heavy shit, you will be doing a barbell version of 17.2.
So there is the first week of a new year and a new you (and a dose of fucking cheesy balls). Get your shit together, party time is over, time to get fucking jacked!!!
The CFR crew.