Programming Corner: Summer Strength Cycle

Test Week: June 3rd to June 9th, Week 23

Tested Lifts: Back Squat, Shoulder Press, Deadlift

Re-Test Week: August 5th to 11th, Week 32

9 total weeks, one test week, 7 training weeks, 1 Re-test week

Goal: The goal of this Strength Phase is to have a focus on increasing our athletes' general strength using the CrossFit total lifts: Back Squat, Shoulder Press & Deadlifts. 

Back Squats: The Back squat will be following a linear progression. This means the first weeks we’ll be using lower percentages and  higher volume to begin with focus on consistent mechanics & volume accumulation. This will progress towards lower volume and higher intensities until our last week of the cycle in which we aim to re-test our 1 rep max. 

The Shoulder Press will be a mix of linear progression and max efforts. We will work up in volume to a 6 x6 effort, then each press session will be a heavy/max effort for 5 then 3, then a back off finally a 1 rep max test. 

The Deadlifts will have a more volume based approach with lower percentages since the movement is higher risk. The focus for the deadlifts will be on time under tension and getting athletes’ back endurant in the pull off the ground. 

These lifts will be present every week and staggered as to avoid athletes with fixed schedules to only tough base on some of the movements of the cycle. 

The days that do not include these strength focuses will have either a gymnastics strength or skill, or a longer metcon. 

Metcons

The metcons in this cycle will be maintained and will accommodate the priority of this phase being the strength movements. You should expect slightly less high skill gymnastics as well as heavier / more technical olympic weightlifting. There will be snatches and cleans but most likely will stay light and manageable. 

Time domains

On the days with the strength focuses, expect the metcons to stay under 15 minutes. 

Extra / Accessories

These will be designed to compliment the strength bias by focusing on core strength & endurance

Saturdays & Sundays

These will be excluded from the training cycle. Saturdays will have the option for an  individual workout OR a Team WOD. Sundays will be mainly conditioning focused days with some strength training.