Monday, 10/18
October 17, 2021
Tuesday, 10/19
October 18, 2021

Programming Updates

The long-term approach to programming at CFDC focuses on the Crossfit Open as the culmination point of the year’s training. With this in mind, we will always incorporate a mix of movements, structures, timeframes, and more into daily workouts so that you can make progress and work towards goals.

Current Block: September – October


  • Increase 1 rep max Snatch and Clean & Jerk
  • Improve lactic threshold (ability to continue work at near maximal levels over prolonged periods)
  • Gymnastics strength endurance (build volume in pull-ups, muscle ups, toes to bar, handstand pushups, and dips)


  • Week 1: Test snatch, lactic test 1, test clean
  • Week 2: Test jerk, test PU and HSPU
  • Week 5: “Midterms”- test snatch and clean & jerk (together)
  • Week 8: Test snatch and C&J in structured setting (mock weightlifting meet), lactic retest, PU and HSPU

Preview Future Programming Blocks

November – December

  • Olympic lifts with a focus on repeatability at a high percentage of max lift
  • Increase anaerobic output (intervals, working at a higher intensity/longer rest)
  • Build volume in higher tiered skills

January – mid February

  • Specific prep for Crossfit Open- narrowed focus of movement patterns, heavy lifts under pressure, higher tiered skills fully integrated into workouts
  • More “test” workouts, including past Open WODs

Late February – early March (Crossfit Open)

  • Maximize performance in tested setting
  • Maintain strength
  • Maximize recovery
  • Weeks will be front loaded with movements harder on the body early in the week
  • Skills and machine-based conditioning closer to Friday/Saturday

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