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  • Writer's pictureZac Zuspann

New Cycle - Classic CrossFit served COMPLETE Style


PROGRAMMING UPDATE - New Cycle!


Classic CrossFit COMPLETE Style

  • Block # 1 2023

What to expect in your weekly Class Programming

LONGER, AEROBIC CLASSIC CROSSFIT STYLE WOD'S

  • This could be higher volume WOD’s, chippers, single modality Met-Con pieces like a 5K Row OR intervals serving the same couplet/triplet stimulus

  • include specific warm-ups and skill/movement development which will apply directly to that day's WOD.

TRUE "HEAVY" DAYS THAT FOLLOW STRENGTH TRACK DESCRIPTIONS

  • Think 5x5 across, 7 x 1 building to a heavy, or 10-8-6-4-2 increasing load as examples.

  • Movement patterns will vary and produce variety with the heavy stimulus

  • Expect use of waves, cluster sets, and aerobic/active rest

  • Many days WILL USE TEMPO to naturally control quality, but will give the opportunity to experienced athletes to go for PR’s in certain circumstances

CROSSFIT SWEET SPOT WOD'S

  • these workouts will generally be couplets and triplets within the 8-12 minute range OR intervals serving the same couplet/triplet stimulus

  • they will be accompanied by a specific warm-up or Grease the Groove/OTM skills that apply to that WOD, simple gymnastic strength or structure work, or our GEARS based approach

SKILLS/DRILLS SESSIONS

  • These days will focus on practicing and developing higher level skills OUTSIDE of the confines of intensity, scored reps, or a demanding clock

STRUCTURE WORK

  • These sessions, often done before or after CrossFit Sweet Spot WOD’s, are meant help maintain strength and continue to build the physical structures of the body and keep us injury free

SATURDAYS

  • will remain Partner/Team /interval pieces, etc with a goal of serving a larger group with fun, effective day of full body training

We will begin a new cycle of COMPLETE Extra to accommodate the Classic CrossFit block

Bodybuilding/Structure

  • This extra track can be described as bodybuilding that helps correct movement patterns and imbalances.

  • This cycle will primarily be focused on bulletproofing the body to complement the Classic CrossFit cycle in classes.

  • Move with higher quality AND get swole!

  • Found in BEYOND THE WHITEBOARD only for those who are subscribed

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