Power Snatch split catch – 7 sets of 4 reps; rest 180 sec b/t sets
(alternate leading foot per rep, i.e. 2/side per set)
3 rounds for time;
10 HSPU (if you have not been trained on how to do a HSPU, today you will scale to DB Press. Use 55% of 1RM BB press or 45% of 1RM BB push press… but use DBs)
10 power snatch – split catch (95#/65#)
I’m often asked how I plan/organize workouts for the week/month/etc. There’s a lot going on in that question! I’ve got 4 priorities when I program. The first is exposure to broad time and modal domains (that’s CrossFit!). Numbers 2-4 are areas that I find to need general improvement in the group… often based on benchmark workouts. For example, we did “Elizabeth” a couple weeks ago and a very small percentage of the group was able to Rx or even come close to Rxing the workout. This speaks to a greater need for strength in the bottom of the squat, some technique work, and more exposure to the rings… here it comes! Lots of women are on the fringe of breaking into the world of no pullup band and lots of people are struggling with weighted pullups… here comes some pullup strength work! It’s summer in winnipeg, better be running!
On a weekly basis I have two basic programs in mind:
Monday, Wednesday, Friday (from now on, team workouts will also be programmed into this template)
Tuesday, Wednesday, Thursday, Saturday, Sunday
However, I also weigh each week’s possible permutations to try and limit any general craziness (e.g. if you come Monday/Tuesday I ensure that there is balance between energy and body systems). It’s a big job, but I think that the fact that we fill up that “Congrats on your PR” board so often speaks to the fact that it seems to be working alright!
Formerly we had Tue/Wed/Sat as “strength” dominant days… now I’m smattering strength days around a bit more, so if you stick to one of the above programs you’ll get a proportionate share of that stuff. For those of you who are anxious to add pounds to the barbell, strength work will increase even further in late August and will continue to be a dominant aspect of the programming until end of year.
In the end, if what you’re doing is working for you right now, keep doing it… if you feel like you need a bit more structure, hop on one of the above plans. If you’re interested in competing as a CrossFit athlete, hop on the 5 day/week plan which will, when appropriate, feature alternative and/or multiple training sessions/day.
Hope this helps answer some of your questions! – Brendan