June 2018 Programming Breakdown

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June CrossFit Programming

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June Endurance Programming

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During the month of June we’ll be introduced to new benchmark workouts as well as a handful of repeats from the month of February. Again, it’s important to remember that the specific focus is on developing your limiting factors, improving your ability to recover through aerobic work, and being careful to monitor doses of high-intensity work.

Remember, that anytime we’re repeating benchmark strength or conditioning pieces, it’s important to have a plan in place and let your improved levels of fitness dictate your level of effort. Often times if you place less stress on yourself to perform, your level of performance improves. With strength work, hitting a 5-10# PR is a healthy goal. Overall, the volume during the month of June is comparable to past blocks of programming, but you’ll probably notice a bit more Olympic lifting during this month.

Whenever Olympic lifting is part of the programming, the goal is efficiency and bar-speed, so opt for lighter loads if needed. Lastly, don’t forget the value of planned rest days. All too often, athletes undervalue the benefit of planned rest days, and think they will take them further away from their goals when in reality the exact opposite is true. It’s important to never avoid the signs your body gives you, and to be receptive to these signals.

CrossFit June Benchmarks

Max Effort Lower

  1. Front Box Squat 2RM (Last done 11/13)
  2. Sumo Deadlift against a band (first time)
  3. 1 ¼ Front Squat: 3RM (Last done 2/26)
  4. Wide Stance Goodmorning + Box Squat (first time)

Max Effort Upper

  1. Floor Press (Last done 2/14)
  2. Close Grip Bench Press: 1RM

Dynamic Effort Lower

  1. Power Clean + Front Squat + Jerk x 3 Week Wave
  2. Sumo Deadlift against band (start week 1 of 3)

Dynamic Effort Upper

  1. Floor Press x 2 weeks
  2. Hang Power Snatch EMOM (start first 2 weeks)

Conditioning Benchmarks

  1. Pavement (Last done 2/26)
  2. MJ (last done 2/27)
  3. Bobby Axelrod (new)
  4. Double Jump (Last done 3/5)
  5. Man Maker (new)
  6. Karen (Last done on 2/9)
  7. Rolling Stone V2 (Last done version 1 on 1/31)
  8. Sandstorm (last done on old platform so check your database)
  9. Redlight (new)
  10. Mr. Clean (Last done 2/2)
  11. Quick & Dirty (New)