April CrossFit Programming
April is a brand-new month to essentially start with a “clean slate” after the open. This is the time that we really want to focus on strength work (even more so than in the past), improving Athletes body-composition and getting prepared for the summer. With “Murph” right around the corner it’s a great opportunity for us to focus on strict upper-body work and local upper-endurance. This is the major difference from past months. With that said, there is NO KIPPING PULL-UPS for the entire month of April. Additionally, there is plenty of opportunities to improve running capacity this month so people are prepared for Murph.
There are number of other improvements/changes to the programming in terms of how it’s written. This can be viewed in the video here. This will really help dial in our strength work and make sure there is zero confusion on the intent of each session. In terms of the strength development this month – our normal conjugate template is followed and there is the chance to retest some classic benchmarks (see below). We also have plenty of opportunities to perform additional special exercises in our conditioning work this month.
With regards to our conditioning work – this month there is more focus on developing Anaerobic systems – you’ll see the inclusion of single element/ low-skill conditioning work to develop these systems. Overall, the blend of strength and conditioning this month is what I feel is the best balance of aerobic, anaerobic, strength systems, and recovery work we’ve experienced thus far. If Athletes adhere to the training plan they are going to see some huge improvements this month.
Here’s some additional guidance for your schedule:
Advanced Clients – Train Monday-Saturday and Sunday OFF
Advanced Clients Option #2: Train Monday, Tuesday, Thursday, Friday, Saturday Intermediate
Clients Tier #1: Train Monday, Tuesday, Wednesday, Thursday, Friday
Intermediate Clients Tier #2: Train Monday, Wednesday, Thursday, Friday
Intermediate Clients Tier #3: Train Monday, Tuesday, Thursday, Saturday
Beginner Clients Option #1: Train Monday, Wednesday, and Friday
Beginner Clients Option #2: Train Monday, Tuesday, and Thursday
Beginner Clients Option #3: Train Monday, Wednesday, Thursday.
CrossFit April Benchmarks
MAX EFFORT VARIATIONS
- CLOSE GRIP BENCH PRESS 1RM
- FRONT BOX SQUAT 1RM (1/28 2RM TESTED)
- WEIGHTED CLOSE GRIP CHIN-UP 3RM
- POWER CLEAN 1RM (12/10)
- SHOULDER PRESS (1/4)
- BACK SQUAT 1RM (1/14)
- FLOOR PRESS 1RM (9/21)
- CONVENTIONAL DEADLIFT AGAINST A BAND 1RM (2/4)
DYNAMIC EFFORT VARIATIONS
- BACK SQUAT WITH 1 COUNT PAUSE (2 WEEK WAVE)
- PUSH JERK (2 WEEK WAVE)
- POWER CLEAN (2 WEEK WAVE)
- MARSTON SNATCH BALLS BATWINGS (10/29)
- CHUCK RHOADES
- STRICT CINDY (3/30 TESTED REGULAR VERSION)
- JERRY (11/3)
- HEART BREAKER SIMPLE MAN (10/25)