September begins with the retest of our push and pull major cycle and continuation of our accessory gymnastics focus the handstand push up.
With the end of the push and pull sees the re-introduction of a deadlift cycle. Again we will be testing a 3rm exactly as we did early on in the year.
With the end of our HSPU in September, we are introducing a lot of plyometrics. There will be a limited number of gymnastic specific work and more bounding, working on the explosive power of our members.
Wednesday 12th: Pull Up Retest
Tuesday 18th: Deadlift Test
Wednesday 19th: Row Workout (Previously done)
Tuesday 25th: Jackie
For September we have a strict HSPU focus. We will be focusing on shoulder stability as well as increasing our pressing strength. For our metcons it will be more aerobic to help us build our engine for longer workouts. With our Olympic lifts there will be a power position focus. There are also some back squats as you won’t see any in BASE for August and Septemberand plenty of classic CrossFit metcons incorporated into interval work.
- Front squat focus
- Burpees, Thrusters
- Overtime: Long monostructural metcon & Strict HSPU EMOM
- MIDLINE focus
- Row, deadlift, HSPU, Double unders,
- OVERTIME: Power snatch
- Pull Up Test
- Dumbel box step overs, Bike
- Back squat
- Sntach complex
- Run, Overhead squat, overhead swings
- OVERTIME: DB S2OH, Toes to Bar
- HSPU focus
- Wallballs, deadlift, rope climb
- OVERTIME: On White board