Constantly varied, functional movements executed at high intensity
— Greg Glassman

If you can summarise what CrossFit is in 8 words, the above would hit the nail on the head.

Although we see a variety of functional movements in the programming at Bold, CrossFit programming across the board has now become very planned out with a lot of time spent going in to your programming to ensure you are improving at the right levels in all areas of your fitness.

Programming takes place in cycles (these can be small weekly cycles, monthly, quarterly and yearly). As mentioned in Mondays blog, our last quarterly cycle was midline and gymnastic focused, whilst the next quarterly cycle will look more at improving areas of your conditioning. 

But before we get to the Lactic Threshold gainz, we are going to take a break from the "structured varied" approach and hit up some constantly varied workouts for a week taken from CrossFit.Com from over the last 14 years.

Monday:

Workout of the Day:

Complete as many reps as possible in 20 minutes of:

clean and jerks, 15 reps
Rest 1 minute
clean and jerks, 15 reps
Rest 1 minute
clean and jerks, 15 reps
Rest 1 minute
clean and jerks, 15 reps
Rest 1 minute
clean and jerks, 15 reps
Rest 1 minute
clean and jerks, 15 reps

Increase weight by 5/2.5kg each round (if form allows)

(60/40kg / 50/35kg / 40/27.5kg)

Tuesday:

Workout of the Day:

Chelsea:

Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

Scaling: reduce reps to 4/8/12 or 3/6/9 to allow for work to be completed in a minute

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Wednesday:

Workout of the Day:

Back squat: 3-2-2-2-1-1-1-1-1 reps

All sets should be challenging with 3-6 mins rest taken between each set to allow for adequate recovery between sets. If done correctly and max weight used, this should take the duration of the class.

But just in case...

Optional Metcon:

21-15-9

KB Swings
Burpees

Thursday:

Workout of the Day:

"Tabata This!"

Tabata Row (cal)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score is lowest score from each round i.e. 5, 20, 7, 9, 14 = 55,

Friday:

Workout of the Day:

A) Snatch Balance: 1-1-1-1-1-1 or Behind the neck push press (snatch grip)

B) The first workout on CrossFit.com

"Fast & Heavy"

Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)

Saturday:

Workout of the Day:

"Hidalgo"

For time:

Run 2 miles
Rest 2 minutes
20 Squat cleans (60/40kg / 50/35kg / 40/27.5kg)
20 Box jump, 24" box
20 Walking lunge steps with 20kg plate held overhead
20 Box jump, 24" box
20 Squat cleans (60/40kg / 50/35kg / 40/27.5kg)
Rest 2 minutes
Run 2 miles
Scaling: Runs can be scaled to 1 mile or 800m if required.

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