July Programming Breakdown

July CrossFit Programming

If there was ever a month to get excited about your programming, July is that month! This month we will be implementing some great new strength measures as well as introducing some different, yet highly effective warm up strategies. In June we dedicated a lot of training time to developing anaerobic pathways where this month we will shift focus to favor the aerobic system. Similar to last month your clients will have a few opportunities to dial in their Olympic lifting technique with a couple dedicated blocks which is a great time for your coaches to generate some added revenue with personal training. We will be introducing a few new metcons as well as circling back to some tried and tested favorites of ours.

One notable difference with this months programming will be within the warm ups. Most notably there will be a few days were the warm up begins with a “flow”. There will be videos uploaded with demonstrations and explanations so please make sure your coaches check them out. These will be a series of open and closed chain bodyweight movements strung together in one smooth “flow” from one to the next; similar in some ways to our traditional BP dynamic warm up. This will only be a small portion (maybe 5 minutes) of your full warm up. Flows are not only a great way to bring the musculoskeletal system through multiple planes and ranges but they also prepare your central and peripheral nervous system for the subsequent training. Not to mention they are a quick and easy way for a coach to observe and assess the movement capacity of a large group. Please make sure to review the video of these warm-ups “why” where coach Robo gives a thorough explanation.

Our Strength work for this month is the bees knees! Your clients will be getting a hearty dose of sub-maximal and hypertrophy work this month. There will be a few different multiple rep maxes which will help to bring up their strength endurance with the added time under tension. You will notice a fair amount of time dedicated to hypertrophy throughout the month, especially on the “6-12-25” days. There will be huge emphasis on upper body pushing and pulling hypertrophy on these days. On paper this work will look easy but I assure you it is anything but. With that said be sure to follow the coaches notes and place your clients into appropriate levels. Around the mid-month mark your athletes will be hitting a Squat Clean 1RM which we have not done since November of last year. In the weeks prior to the max, your coaches will have two days with dedicated time to help your clients brush up on their technique. The first week of July everyone will be finding a 1RM shoulder press which will be followed up in subsequent weeks with a dynamic wave of shoulder press against bands. We have used bands overhead but only with the more dynamic pressing variations such as push press. Again, be sure to read the coaches notes for these days.

Our conditioning pieces this month will favor the aerobic system where last month we put a bit more emphasis on anaerobic measures. This will help to maximize the hypertrophic results for your clients. You will see older benchmarks popping up from earlier this year as well as a few NEW ones. Within some of these conditioning pieces you will find that we are performing overhead carries a bit more than usual. This coincides with the with the reoccurring theme this month of time under tension. July will be a good time for coaches to screen athletes for OH deficiencies as they will have plenty of opportunities for observation.

July Benchmarks