For the month of July, we’ll tackle some new conditioning and strength benchmarks as well as many old benchmarks (particularly from February, March, and April).
There are a few things to be mindful of this month:
1. We’ll shift our Dynamic Effort Upper Body to Tuesdays to allow for even more recovery between max effort sessions.
2. There will be many opportunities to perform assistance work this month as per usual. Look at this work as a means of getting you closer to your performance and body composition goals.
3. Time caps are not intended to cut your workout short; they are to ensure you stay safe and receive the correct stimulus of each training session.
4. Have fun! Don’t be too hard on yourself to go “balls to the wall” each session. Listen to your body and rest when you need to. Less is more.
5. The benchmarks that you see this month will most likely be seen again in 16 weeks, which is the right amount of time to make some great progress.
The overarching theme is always well-rounded fitness. By following a concurrent model of training we are able to constantly access where your limitations lie, which will set you up for long term health and consistent results. In the same token, the consistent template that we use allows us to effectively deliver the correct doses of volume and intensity to ensure you don’t over train. Make no mistake, over training is a real problem and it typically happens to the folks who perform high intensity work too often.
Training smarter vs. harder will get you closer to your goals.
To read more about this, check this article out: When to Push, When to Back Off
To learn more about our system of programming, check this article out: Systemized CrossFit Box Programming
What To Expect This Month
Max Effort Variations
Overhead Squat 3RM
Power Clean 1RM
Back Squat, 3×3
Zercher Box Squat 6×3
Shoulder Press 1RM
Weighted Chin-up 1RM
Hang Power Clean
Sumo Deadlift against bands
Speed Front Squats
Hang Power Snatch
Open WOD 18.1 Southie
Abs of Steel
Arms + Legs