Current Programming Block (Sep – Oct)

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

Goals

• 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)

Milestones

• 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

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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