Crossfit training programs 7/11/2016 – 13/11/2016
Week 2 is upon us already and a chill is in the air. But that doesn’t seem to have affected you guys and the amount of work you’re putting in. Well done guys it seems you are carrying a cracking level of fitness forward from our last phase and hitting this one with some good old fashioned vengeance.
Our double clean day is going down well, there are a number of new skills and focuses we are trying to work on at any one time as well as a good amount of maintenance in other areas. One of the main areas which we can all benefit from is to spend a bit more time on our mobility before and after class and really focus on the warm up section even though we know it’s important to catch up on gossip and get compliments on your new trainers. In the warm ups your coach will be running you through the classes giving you lifting and movement cues, taking you through drills and generally getting the blood flowing and heart pumping. It’s also a good time to focus on those numbers and lifts that are coming, it’s only an hour of the day and the warm up is a tasty chunk of that 60min pie.
This week’s focus
Cleans/Olympic lifting days: There are some new drills which are designed to reinforce the triple extension and your pull on the bar and also a drill to reinforce your pull under the bar. There is still an amount of volume in these sessions so form over weight please.
Strength: The numbers have gone down a little and we want to focus on the paused portion, solid pause them a strong explosive drive please.
Breathing workouts: These need to be solid and paced (but not too much – ask yourself some questions) review your RPE (rate of perceived exertion) a 7-8 is hard guys so aim for this – don’t get to the end and wish you could have gone harder.
WODs: Enjoy, again you guys are in shape – set out with a purpose and a target, ask your coach what you should be aiming for.
Accessory work: DO IT. It’s very, very important.
Lets smash it have a great week’s training.
CF_Hackney block 1 clean n press