Tuesday, December 11, 2012

If CrossFit is your sport*(I personally don't consider CrossFit a sport I think it's competitive exercising but that's neither here nor there) then with the announcement of the dates for the CrossFit games Open you should be begin to plan out the finally 11weeks of training.
By my periodization of training you should be finishing up an olympic lifitng cycle and transitioning into a 4 week block of training designed to fine tune any lacking skills. These next 11 weeks should be primarily for building your work capacity. That being said I wouldn't push strength training completely out of your programming. You want to keep those strength gains you made over the last year and carry them into the Open.
In my opinion you should still strength train at least 3 times a week focusing on the big three(press, deadlift and back squat) and the Clean & Jerk and Snatch. This strategy will keep you strong while still allowing you to focus on your main goal of increased work capacity. In the next week I will post more of my thought and ideas about preparing for the Open.

12-12-12

Clean & Jerk
2 x 2 @ 85%
3 x 1 @ 90%
1 x 1  93%

Front Squat
3-3-3 (75%-85%-93% of 1RM)

Deadlift 2 EMOTM for 10min @ 65% of 1RM
- don't use an alternating grip and focus on speed

Bench Press
5-5-5-5-3-8 (55%-65%-75%-85%-95%-75% of 1RM)

Listen for what he says at the end of the video. I like him.






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