March 2019 Programming Breakdown

For the month of March the goal is to counter the stress of the CrossFit Open with additional strength work. You’ll see upper special exercises to make up for the day we lose with the scheduled Open WODs. The the primary goal with this work is > Time Under Tension = Hypertrophy = Increase strength. While it’s not common for folks to lose strength during The Open, this year I’d expect some to actually improve their strength which will become even more apparent in April’s programming.

The amount of higher threshold conditioning is LESS than a typical month of programming, but this done strategically to manage the toll on the body. During this time it’s important that Athletes listen to their bodies and take rest days when they need to because of the clear fact the open creates an additional level of stress for this taking part.

A few important notes concerning changes on the fly to the programming this month:

– Changes can happen at any point in time depending on how the open workouts play out. Make sure you’re aware of this and are staying up to date with the blog and social posts.

– We’ll start a new cycle for Dynamic Effort FRONT BOX SQUATS using 1RM FRONT SQUAT (NOT FRONT BOX SQUAT)

– There are less benchmarks this month, but there is a mix of retesting from October, November, and December.

CrossFit June Benchmarks

March 2019 Programming

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MAX EFFORT VARIATIONS

  1. WIDE STANCE BOX SQUAT 3RM (12/3)

  2. BB GLUTE BRIDGE (WEEK 2 AND WEEK 4 OF MARCH)

  3. BACK SQUAT CLUSTERS (10/22)

  4. PUSH JERK (LAST TESTED JERK OF ANY STYLE ON 12/7)

DYNAMIC EFFORT VARIATIONS

  1. CLEAN COMPLEX (WEEK 2 AND 3)

  2. FRONT BOX SQUAT (BASED OFF 1RM FRONT SQUAT) (X 3 WEEKS)

CONDITIONING BENCHMARKS

  1. OPEN WOD 19.2 GAMEDAY (12/3)

  2. 19.3

  3. BARN BURNER (12/10)

  4. 19.4

  5. ABS OF STEEL (10/22)

  6. 19.5

  7. JUMANJI (NEW)

  8. TIMEBOMB (11/8)

  9. JONES BONES (11/30)

By | 2019-02-28T21:21:25-05:00 February 28th, 2019|WOD, WOD Notes|Comments Off on March 2019 Programming Breakdown