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The Open begins during the first week of this block of programming. With that in mind, you will incur less overall intensity this block and the volume will be front-loaded toward the beginning of the week. For that reason, expect less benchmarks, but the ones we are “testing” have a lower-threshold than normal. This is a great time to not focus on “measuring fitness” as we’ll have plenty of time to do that during the open and after.
Starting February 26, you will notice a few small changes to our programming layout that will deliver results faster by encouraging our members to train more often.
Designing a general template for group training is crucial but difficult, as some Athletes train a few times per week and others everyday. By constantly receiving feedback and making adjustments, Athletes will be able to achieve success faster while avoiding burnout and injuries.
We are certain that the slight improvements to our template will still give us the excellent overall results we have consistently seen, while allowing those who train more frequently to progress faster and not miss out on valuable skill and barbell work.
Overall, the difference is small. But no matter how many days a week you train, you will still receive equal parts strength and conditioning. Additionally, if you train 5+ days per week, you will continue to receive built-in recovery to prevent overtraining in the form of optional partner workouts.
Expect to see the first introduction of changes to the template where we are now performing strength work on Monday, Tuesday, Wednesday, and Thursday, but this will be done on more of a “maintenance” level. This will ensure we maintain overall strength/body-composition while still allowing for high-intensity/high-anxiety workouts that the CrossFit Open presents.
Below you will see a side by side comparison of the old and new templates. Please let us know if you have any questions.
– Daniel
March 2018 Benchmarks
Max Effort Lower
1) 1 1/4 Front Squat: 3RM
2) Touch n Go Deadlift: 6 x 3 @75%
3) OHS
4) Glute Bridge
Max Effort Upper
1) Hang Power Clean
2) CB Bench/Row
3) Muscle-up Work
4) Push Press
Dynamic Effort + Heavy Maintenance Lower
1) Box Squat + Heavy Box Squat
Conditioning
1) Pavement
2) MJ
3) 18.2
4) Double Jump
5) Complex A
6) 18.3
7) Short + Sweet
8) Up the Wall
9) 18.4
10) Chuck Taylors
11) Liza Beth
12) 18.5