New Programming Cycle – January 2016 – Open Prep
The 2016 CrossFit Open begins on February 25!! So the goal for our next programming cycle will be to help prepare mentally and physically for the challenge. The cycle will include the following:
1) Barbell cycling – develop an ability to effectively and efficiently cycle through high rep Olympic lifts. Typically, our approach to olympic lifts from a strength standpoint has been maximal strength in all forms of the movements. We will now place our focus on developing some endurance in these movements, (specifically Power Snatch, Power Clean and Push Jerk) that will help translate in the sub maximal weight used in CrossFit WOD’s.
2) Gymnastics Volume Training – The typical gymnastics movements found in the CrossFit Open are Pull-ups, Toes-to-bar, Muscle-ups, and Handstand Push-ups. Our plan to improve proficiency of these movements is through On the Minute Volume training. Volume training is characterized by specific and repetitive training for a particular weakness with the goal to develop proprioception and endurance in the particular movement. Volume training is best performed at a sub maximal effort to allow for near perfect form – it is not to create a metabolic conditioning response. Strength and technique still remain the critical component to gymnastics movements, so those athletes still seeking their first reps will be challenged through a variety of scaling options, including isometric holds, eccentric loading and assistance work.
3)11.1 – 15.5 – We now have 5 years of CrossFit Open WOD’s, so we’re going to get really familiar with them! These workout are mostly classic couplets and triplets in the form of AMRAP’s and AMRAP Ladders. We believe that familiarizing ourselves with the challenges of these workouts will better prepare us for the 2016 Open WOD’s and give us a chance to compare past results.
4) Warm-ups – During this cycle we will be instituting a standardized warm-up to be completed every single day! The movements used in the warm-up will increase body temperature, stimulate biomechanics function, and provide practice for basic movement patterns. Over the course of the 8 weeks, you will increase movement difficulty, increase repetitions and improve stamina.
5) Absolute strength work to maintain all the gains made over the last year. Over the last year we have put a significant amount of time towards building our strength in the major lifts. We do not want to lose any of that, so we will continue to perform heavy squats to help maintain that strength.
Schedule and Daily Breakdown
Unlike previous cycles, this cycle will rotate through 7 days. Saturday and Sunday are not scheduled days in the cycle. Below is the daily breakdown of each of the 7 days:
Day 1: Back Squat + WOD
Day 2: Pull-up Volume Training + Power Snatch Barbell Cycling
Day 3: Handstand Push-up Volume Training + WOD
Day 4: Front Squat + WOD
Day 5: Muscle-up Volume Training + Power Clean Barbell Cycling
Day 6: Shoulder to Overhead Barbell Cycling + WOD
Day 7: Toes to Bar Volume Training + WOD