September CrossFit Programming
September Endurance Programming
The month of September (and subsequent months) there is more emphasis on being able to devote more time to COACHING. Coaches will have the opportunity to spend more time on skill development this month all while not losing our ability to improve your strength/conditioning.
We’ll spend 3-weeks in September developing local muscle endurance for gymnastics work namely the strict pull-up and HSPU, but you’ll also see the ring dip in there as the primary movers are the same. This will flow into October nicely as we are spending time developing your athletes pull-ups with special exercises that month.
On 9/17 you’ll have nearly an entire class to coach the squat snatch and squat clean and jerk. The WORK SETS will be done on the clock every 60s, but this does not include all of the skill and strength work beforehand. This work will conclude with some heavier touch n go deadlifts, but this should not take any time away from the technique work on the olympic lifts.
We’ll finish our Back Squat wave and start a new wave with the Box Front Squat. That wave is going to be based off of a 2RM Front Box Squat that we are testing on 9/24.
In terms of conditioning work there are some great pieces this month that we are retesting. In particular, “Bobby Axelrod” that many had trouble completing the first time it was performed. The time cap of this has been extended, but this won’t decrease the challenge of managing shoulder fatigue in this workout and coming up with a good strategy.
Overall, you can expect to see a similar amount of conditioning testing pieces, roughly 10-14. This allows us to measure new levels of fitness, but not in a way that is going to induce excessive stress on the body too often.
With summer ending, it’s a great time to refocus goals and start dialing in nutrition. Next summer is not that far away! For most when they are trying to get lean they do so by increasing their cardio, but in reality increasing bodybuilding-type (hypertrophy) work is proven increase lean body mass more than cardio.
CrossFit September Benchmarks
Max Effort Variations
- BACK SQUAT (Last done 5/21)
- STRICT PULL-UPS
- SQUAT SNATCH
- SQUAT CLEAN + JERK
- TOUCH N GO DEADLIFT
- HANDSTAND PUSH-UP/STRICT PULL-UPS FLOOR PRESS (Last done 6/7)
- FRONT BOX SQUAT 2RM (1RM done on 6/4)
Dynamic Effort Variations
- BACK SQUAT PERCENTAGE WORK X 3 WEEKS
- BOX FRONT SQUAT (WEEKS 1 + 2 (OF 3)
- NO NAME METCON ON 9/5 (Last done on 5/9)
- FRESHMEN V2 (Last done 5/8)
- NEW WORKOUT PLAN (Last done 5/22)
- BOBBY AXELROD (6/22)
- CHUCK TAYLORS (12/8)
- WICKED GARDEN
- 4 MINUTE MAX CALORIE TEST
- PLUS MANY MORE