The Next Five Weeks
First of all, congratulations to everyone who took on 18.1 yesterday. Twenty grueling minutes and you guys crushed it! Our new cycle starts tomorrow, and will be just a few short weeks, coinciding with the open. We’re changing it up a bit this cycle, moving our squat day around, and focusing more on maintenance and mobility before we start a heavier strength cycle after the open.
Monday will be a “maintenance” day, as a lot of you will still be recovering from the open workout. We’ll be working on push jerk efficiency and technique, keeping it light but leaving the option open to go heavier if you feel up to it. We’ll also be hitting some accessory work and some time-priority conditioning where the intensity is up to you!
Tuesday will be our temporary squat day, as it’s far enough from the open workout that everyone should be recovered. We’re switching to a front squat this time, and may continue afterwards. The front squats will give the CNS and thoracic spine a good break after those grueling back squat tens.
Wednesday will be our Olympic lifting day, focusing on technique, speed, and quality movement over heavy weights. We’ll be alternating snatch and clean each week. This is a good opportunity to dial in technique before the heavy snatches and/or cleans we’ll inevitably see in the open.
Friday will be TBD due to the open announcement, but you can count on a relatively light day – some gymnastic work, skill progression, and/or light barbell cycling work. Sounds like a good day for an EMOM…
Saturday – Open workout!
Sunday’s Crossfit workout will be more of an active rest day – so no hero wods for the duration of the open. Think more endurance, skill work, and light barbell work.
Eat, rest, recover, stretch, and don’t forget to have fun!
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