Blog Search

Strength Program Overview By Coach Chad

By: 0

As a CrossFit gym we preach health and wellness through constantly varied functional movements executed at high intensity. More specifically; mechanics, consistency, if and only then intensity.

So you want to improve a skill set? Apply it to your WODs and improve your overall fitness?  That takes thoughtful, deliberate practice through progressions to lead you to those goals. And that is where our Strength class can help you.  We take the time to develop three skill sets over a few months time to add new weapons to your arsenal.

Sometimes life gets in the way and that 8pm slot can be hard to fit into your schedule.  Or maybe you’re a morning person and want to partake in the additional offerings our gym has.  We’ve decided it would be best for you to offer the full program in one place. Feel free to follow along, make-up the WODs as needed and engage with the rest of the community.  We encourage you to ask questions and always attend class when you can.

Here it goes…

It starts with testing.  You should always be recording your progress, making notes of lifts, times, feelings, food, sleep.  We can’t know where we are going unless we know where we have been.

TEST #1

0:00-1:00 – MAX calories on Air Assault Bike

1:00-10:00 – 1 Rep Max Front Squat

If you took part in this years CrossFit Games Open we all felt something similar in 18.2.  How much work can you get done as fast as possible, but then how much strength can you maintain in a depleted state.  This is exactly what we are testing; fool me once, shame on you, fool me twice, shame on me… Dave Castro will not get his way again this year.  Pedal hard on that bike, we are aiming to improve both numbers in this one.

TEST #2

“Death by Burpees” – Every minute on the minute (1 + 1) rep until failure

E.g. Minute 1, 1 burpee, Minute 2, 2 burpees….

In the following 4:00 from failure – 1 Rep Max Power Clean

So you’re a CrossFit OG, you’ve been around the block a time or two and have completed 15.1.

A 9 minute AMRAP, followed by a Max Clean and Jerk.  Or maybe you’ve done “The Chief” or “DT” or even “Kalsu”.  Regardless which workout, we are going to test your ability to move weight during aerobic distress.  Breathe heavy and move the barbell.

TEST #3 & #4

Max Unbroken Pull ups (Kipping)

Rest 3:00

Max Unbroken Pull ups (Kipping)

Rest as needed

1 Rep Max Strict Press

If you have been stuck at breaking up your pull ups within WODs, this one’s for you.  Over the course of this progression we are going to build up your volume based on your ability, all while keeping your rest times strict and building that much needed muscle endurance.  As for the press.. lots of people can lift heavy things from the floor or carry them on their back, when you can lift heavy weight overhead you dominate.

THE PROGRAM

MONDAYs

Week 1: Every 3:00, 10 Sets:  10s AirBike @90-95% + 1 Front Squat @80%

Week 2: Every 3:00, 9 Sets:  12s AirBike @90-95% + 1 Front Squat @80%

Week 3: Every 4:00, 7 Sets:  15s AirBike @90-95% + 1 Front Squat @80%

Week 4: Every 5:00, 5 Sets:  20s AirBike @90-95% + 1 Front Squat @80%

Week 5: Every 6:00, 4 Sets:  30s AirBike @90-95% + 1 Front Squat @80%

Week 6: Every 3:00, 10 Sets:  10s AirBike @95-97% + 1 Front Squat @85%

Week 7: Every 3:00, 9 Sets:  12s AirBike @95-97% + 1 Front Squat @85%

Week 8: Every 4:00, 7 Sets:  15s AirBike @95-97% + 1 Front Squat @85%

Week 9: Every 5:00, 5 Sets:  20s AirBike @95-97% + 1 Front Squat @85%

Week 10: Every 6:00, 4 Sets:  30s AirBike @95-97% + 1 Front Squat @85%

Save some gas in the tank on the bike, these are long workouts that feel good in the beginning, terrible in the middle, and leave you splattered at the end.  Go directly from the bike to your front squat, brace your core and hit your lift. Long rest times means hard efforts here, don’t sell yourself short.

WEDNESDAYs

Week 1: 12min Alternating EMOM

Intermediate:  10/8 Cal Row, 8 Burpee over rower, 5 Power Clean (singles) @65-70%

Advanced:  12/10 Cal Row, 10 Burpee over rower, 5 Power Clean (singles) @65-70%

Week 2: 12min Alternating EMOM

Intermediate:  12/9 Cal Row, 8 Burpee over rower, 5 Power Clean (singles) @65-70%

Advanced:  14/11 Cal Row, 10 Burpee over rower, 5 Power Clean (singles) @65-70%

Week 3: 15min Alternating EMOM

Intermediate:  10/8 Cal Row, 8 Burpee over rower, 3 Power Clean (singles) @75-80%

Advanced:  12/10 Cal Row, 10 Burpee over rower, 3 Power Clean (singles) @75-80%

Week 4: 15min Alternating EMOM

Intermediate:  12/9 Cal Row, 9 Burpee over rower, 3 Power Clean (singles) @75-80%

Advanced:  14/11 Cal Row, 12 Burpee over rower, 3 Power Clean (singles) @75-80%

Week 5: 15min Alternating EMOM

Intermediate:  14/10 Cal Row, 9 Burpee over rower, 3 Power Clean (singles) @75-80%

Advanced:  16/12 Cal Row, 12 Burpee over rower, 3 Power Clean (singles) @75-80%

 

Week 6: 18min Alternating EMOM

Intermediate:  12/9 Cal Row, 9 Burpee over rower, 2 Power Clean (singles) @80-85%

Advanced:  14/11 Cal Row, 12 Burpee over rower, 2 Power Clean (singles) @80-85%

Week 7: 18min Alternating EMOM

Intermediate:  14/10 Cal Row, 9 Burpee over rower, 2 Power Clean (singles) @80-85%

Advanced:  16/12 Cal Row, 12 Burpee over rower, 2 Power Clean (singles) @80-85%

Week 8: 18min Alternating EMOM

Intermediate:  15/11 Cal Row, 10 Burpee over rower, 2 Power Clean (singles) @80-85%

Advanced:  18/13 Cal Row, 14 Burpee over rower, 2 Power Clean (singles) @80-85%

Week 9: 21min Alternating EMOM

Intermediate:  14/10 Cal Row, 10 Burpee over rower, 1 Power Clean @85-90%

Advanced:  16/12 Cal Row, 14 Burpee over rower, 1 Power Clean @85-90%

Week 10: 21min Alternating EMOM

Intermediate:  15/11 Cal Row, 10 Burpee over rower, 1 Power Clean @85-90%

Advanced:  18/14 Cal Row, 14 Burpee over rower, 1 Power Clean @85-90%

Follow along closely on this one, we are building in breathing time.  Missing too many weeks and jumping in too late might make this hurt more than it should.  Two options are presented to you, intermediate and advanced, we are choosing the option that best fits your current fitness level.  The goal here is sustainable work, none of the rowing or burpees should take you over 45s. The power cleans are done as singles, practice your set up.

FRIDAYs

Week 1: 5 sets Pull Ups; Rest 2:00 between sets, Build to 8RM Strict Press @20X1 tempo

Week 2: 4 sets Pull Ups; Rest 2:00 between sets, Build to 6RM Strict Press @20X1 tempo

Week 3: 3 sets Pull Ups; Rest 2:00 between sets, Build to 4RM Strict Press @20X1 tempo

Week 4: 5 sets Pull Ups; Rest 1:30 between sets, Shoulder-Care accessory work

Week 5: 4 sets Pull Ups; Rest 1:30 between sets, Build to 7RM Strict Press @20X1 tempo

Week 6: 3 sets Pull Ups; Rest 1:30 between sets, Build to 5RM Strict Press @20X1 tempo

Week 7: Shoulder-care accessory work, Build to 3RM Strict Press @20X1 tempo

Week 8: 5 sets Pull Ups; Bike 1:30 between sets, Shoulder-Care accessory work

Week 9: 4 sets Pull Ups; Bike1:30 between sets, Build to 4RM Strict Press @20X1 tempo

Week 10: 3 sets Pull Ups; Bike 1:30 between sets, Build to 2RM Strict Press @20X1 tempo

Use the Pull Up Calculator posted in the CFH Athletes FaceBook page or follow the link here.  Be diligent with your rest times, too much or too little can ruin your ability to recover and complete the sets as prescribed.  As always, ring rows will be the appropriate substitution.

For the strict press we will be using a 2 second tempo on the lowering portion of the lift to increase your time under tension and grow those shoulders.  Make small, appropriate jumps each week to achieve a true heavy set for each day.

Your Shoulder-Care accessory work should include things like band pull aparts, band rows, dumbbell rows, curls, heavy farmer carries, overhead carries, etc.

CONCLUSION

After 10 weeks of hard work, it is time to repeat the tests and record your results.  Reflect on what you did well, what you could have done better, what you would have changed, and your most prized result.

It has long been our vision that CrossFit classes and general physical preparedness is the foundation of our gym.  We are in this for the long haul, fighting chronic disease and pushing off the nursing home through movement. The suggestion remains that supplemental classes such as Strength and Olympic Lifting are just that, supplemental.  Be sure you are attending the general CrossFit classes at least 3 times per week before you begin to focus and hone your specific skills. A pyramid is built from its base.

Any and all questions, comments, suggestions are always welcomed and heard.  Please send all your feedback and requests to cflanick@crossfithoboken.com, I would love to hear your thoughts, goals, and am always looking for what you want in our next cycle.  Tag us (@crossfithoboken) and me (@cmflanic) on Instagram with all your workouts and PRs.

“Today I will do what others won’t, so Tomorrow I can do what others can’t”

Chad Flanick