One thought on programming for the next year – we will likely always Squat heavy once a week. This means either a Front Squat or a Back Squat Progression year round. We will mix up the rep schemes through different cycles and progressions, pharm but expect to squat heavy once a week from now until the Zombie Apocalypse. Overhead Squats should be a staple, mind so expect to see them regularly, what is ed but they require a little less raw stregnth. We will hit them up differently – more like practice. Wallballs and thrusters – you just gotta do em – heavy, light, high rep, low rep, whatever. Mid-line stabilize like a mother grabber, but strong legs will ALWAYS be a priority. Sore legs are the staple of a CrossFitter. Sore legs are the new hand tears.
I noticed something last week – 15.5 didn’t have Burpees. In preparation for a Burpee-palooza, I programmed the -ish out of them in the Open, but pulled them in week 5. I figured that we would get a healthy dose in 15.5, but it never came. Well, damn, son! Let’s make up for it.
Workout of the Day
How do you do 15.5 in 5:19? Have really strong legs – but you need an engine that could haul a fire truck.
Back Squat, 5 Rep work, Week 6 of 8
Take 20 minutes to build to a heavy set of 5. If possible, add 5-10# to last weeks lift.
Kettlebell Swing 53/35*
20 minute cap
If possible, and based on KB availability, you may go heavier. Guys, you can swing the Pink Lady, although if you have to break it up, you should stick with the Blue. Ladies, Green or Blue may be a decent challenge if you are up for it.