Movement efficiency, strength, and work capacity are all huge components to produce well rounded CrossFit athletes. The daily CFP programming covers a huge component of movement efficiency and work capacity. But general strength is something that still needs to be addressed for many of our athlete that plan on competing competitively in CF competitions.
Starting immediately after the CF Open, I will be programming an optional Strength program that can be followed by anyone interested improving their general strength. The programming will be separate from the CFP daily programming and should be done during OPEN hours only or at the discretion of the CFP coach of the hour. This will be a 5 day a week program and can be followed outside of the CFP facility.
Any questions or concerns can be directed to me
-Matt, CFP Head Coach
Fitness
A. 8 Min AMRAP (Technique vs Intensity)
3 x Muscle Snatch (Pos 1,2,3) – 1 snatch from each position
3 x Snatch Balance
3 x OHS
3 x Snatch (Pos 3)
@ 45lb/35lb
B. 3 Rounds AFAP
5 x OHS
10 x Push-ups
15 x Pull-up variations
Performance
A. 5 x 1 – 3 – Position Snatch (Pos 1,2,3)
B. 3 Rounds AFAP
15 x OHS @ 95lb/65lb
15 x HR Push-ups
15 x Pull-ups
(10 Min Cap)
Sport
A. Every 30 Seconds for 5 Mins
2 x TNG Squat Snatches @ 155lb/105lb
B. 3 Rounds AFAP
20 x OHS @ 115lb/85lb
20 x HR Push-ups
20 x Pull-ups
Optional Accessory
Durability
A1. Strict T2B – 3 x 10
A2. Reverse Hyper – 3 x 10 (Med-Heavy)
A3. Ring L-Sit – 3 x ME
A4. TGU – 3 x 3/3 (Heavy)
-Post results under comments