June CrossFit Programming
For the month of June there are many similarities to past months in terms of prioritizing what’s most important and where certain pieces are delivered, but in this particular month there is the inclusion of more high-skill work with both the Olympic Lifts and Gymnastics movements. Athletes will have the opportunity on multiple occasions to spend time honing their skills. These classes are a great opportunity for coaches to provide individual attention and help Athletes identify where they may be lacking – this could also be an opportunity to gain additional skill development through personalized programming.
In terms of training volume and distribution – our max effort strength work tends to be low volume but highest intensity since we are going to the absolute max whereas our dynamic effort speed work tends to be moderate volume/moderate intensity. Our special exercise work (assistance exercise to improve hypertrophy and deficiencies is almost always high-volume, but remember this work is far less demanding than our bilateral work.
One of the major difference this month is that we are NOT running a traditional dynamic effort wave. Instead, we’ll focus on using the sub maximal effort method with the back squat which will culminate (week 3) with building using specific percentages/rep schemes to 90%. Although 90% is typically heavy for most, this should actually feel like much less than a true 90% after the capacity we’ve built over the course of June. The sub-maximal efforts goal is to gain time under tension, reinforce good movement patterns, and give Athletes more exposure to a given lift.
Our conditioning work always prioritizes the aerobic system and seeing that just about every workout we perform is longer than 3 minutes the contribution from the aerobic system will usually be higher than the anaerobic systems, but in terms of really developing the aerobic system to improve life-span and recovery we need longer pieces with less demanding movements to do so. This typically takes places on Wednesday’s which we’ve named “WORK CAPACITY WEDNESDAY”. This work does take place on other day’s other than Wednesday but is more of a guarantee on Wednesday as it helps keep our weeks balanced.)
This month several older benchmarks from 2018 are brought back in to the mix as well as some classics like “Helen” and “FGB” but expect to see some new benchmarks as well. Overall, this months programming should lend itself to improving higher-skill movements while still not sacrificing our efforts to manage stress, improve strength, conditioning, and body composition.
CrossFit June Benchmarks
MAX EFFORT VARIATIONS
- POWER SNATCH + OVERHEAD SQUAT (1/7)
- SPLIT JERK (LAST TESTED A PUSH JERK 3/29)
- ZERCHER BOX SQUAT SUMO DEADLIFT (2/19)
- FRONT SQUAT (8/13)
- BENCH PRESS (8/17)
DYNAMIC EFFORT VARIATIONS
- FRONT BOX SQUAT (FINAL WEEK)
- MAX DISTANCE BROAD JUMP
- BACK SQUAT SUB MAXIMAL WORK (3 WEEKS)
- THE DEPARTED (1/7)
- NUTSHELL (NEW)
- GRIP BLASTER (NEW)
- NIGHT KING (NEW)
- OPEN WOD 12.1
- FIGHT GONE BAD (8/11/18)
- FRESHMEN V2 (9/6/18)
- HELEN (7/24/18)
- NOR’EASTER (5/17/18)
- RUN FORREST (5/19/18)