Summer Strength & Skills
Luke Espe • March 31, 2022
Programming Outlook: Summer Strength & Skills
Now that we’ve moved past the CrossFit Open and are in “off season”, we have a great opportunity to focus on some areas of fitness that are sometimes overlooked (strict strength and gymnastics). This is our favorite time of the year and by focusing on just a few movements each cycle we will be able to train with intention. Each week will include a wide variety of complimentary exercises, metcons, and intensity levels to produce a well-rounded fitness program for everyone. We will run back-to-back 8-week cycles with a short deload week in-between to take us through summer.
Our main goal is to get strong, stay fit, and move well. More importantly, we want to have fun and feel good.
Here’s what a typical week will look like for each cycle:
Day 1 – Strength 1 + WOD
Day 2 – Strength 2 + WOD
Day 3 – Gymnastic Skill + WOD
Day 4 – Long CF and/or flow option
Day 5 – Lift or Skill + Classic CF WOD
Day 6 – Partner WOD
Day 7 – Rest
Cycle 1 Focuses (April-May 2022)
Horizontal push/pull (bench press + varied pulling methods)
4 weeks of high rep paused bench press + 4 weeks of bench press heavy progression.
Each session will focus on technique and full range of motion. Pushing and pulling will be done in supersets.
Squatting (Back Squat)
4 weeks of high rep paused back squat + 4 weeks of squat heavy progression.
Each session will focus on technique and full range of motion.
Gymnastics skill (Handstand progressions)
8 weeks of pre-programmed handstand progressions (Scaled and Rx options).
The goal is to get further each week for the progression you choose.
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