CrossFit Illumine:
6663 Howard St - Niles, IL 60714
(224) 585-7905
CrossFit Illumine North:
1852 Janke Dr - Northbrook, IL 60062
(224) 585-7905
CrossFit Illumine:
6663 Howard St - Niles, IL 60714
(224) 585-7905
CrossFit Illumine North:
1852 Janke Dr - Northbrook, IL 60062
(224) 585-7905
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Box Programming Breakdown for December 2017

Box Programming December Programming Breakdown

By Jason Brown

For the month of December there is a significant increase in the amount of “aerobic power” work. This work is vital for improving our athletes’ ability to sustain higher levels of aerobic work without cracking their anaerobic threshold and thus using ATP which we know takes significantly longer to replenish. In addition to be essential to CrossFit (in particular the CF Open), this work facilitates recovery so your athletes can push harder for the rest of their training sessions. For some, this work can actually facilitate lipolysis (fat burning) so the list of benefits is lengthy.

In terms of strength and power development, we will see the introduction of some new movements such as the glute barbell bridge, more specific gymnastics strength work, as well as developing the efficiency with the hang power snatch done on dynamic effort upper-body training days. Dynamic effort sessions this month you’ll see two movements the box squat and speed pull deadlift done twice this month. These sessions are designed to be fast-paced. This work should actually potentiate your clients conditioning work. Overall, you should expect to see the inclusion of more time in your classes for teaching so managing your classes down to the minute should be easier.

The level of intensity/volume remains comfortable to other blocks of programming. Make sure if you haven’t already download our pacing guide available on your dashboard to be able to better pacing strategies for your clients. This can be the difference in how your clients respond to the programming.

With several holidays this month holiday workouts have been added to the schedule and accounted for the programming. If you are closed on certain days that there is programming, omit this day of training and proceed to the next. We assume not all of our programming is going to line up with your schedule by having to shift programming by 24 hours to account for your schedule should not be an issue. If you have questions though don’t hesitate to email us as your clients health and progress is our utmost concern!

December Benchmarks

Max Effort Lower

1) Multiple Pause Front Squat

2) BB Glute Bridge

3) Zercher Box Squat 2RM

4) Power Clean Cluster

5) Sumo Deadlift off 2” plates

Max Effort Upper

1) Handstand Push-ups

2) Wide Grip Pull-ups Volume

Dynamic Effort Lower

1) Box Squat: 8 x 3

2) Speed Pull Deadlift

Dynamic Effort Upper

1) Speed Floor Press (1 week)

2) Hang Power Snatch x 2 weeks

Conditioning Benchmarks

1) The Chief

2) Chuck Taylors

3) Girls Gone Wild

4) Pavement

5) Up the Wall

6) FGB

7) Tunnel Vision

8) Complex A

9) 12 Days of CF

10) 11.5

11) Teen Spirit

12) Double Jump

13) 2017

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author: Heather Refenes