July was fun!! We threw a lot of classic CrossFit at you, as well as re-testing some benchmark workouts from earlier in the year. We saw some really big improvements across the board when we re-tested and there are a couple more of these to go in July.
For July and our main CROSSFIT programme, we will switch focus a little when it comes to our strength work. Expect to see a little less lunge, deadlift and bench press for our strength work and a little more squat, thruster and overhead work. We will also continue to develop the HSPU, Pull up and ring dip.
In terms of the Metcons expect to see a weekly longer chipper, EMOM’s with a blend skill and conditioning and plenty of barbell cycling. We want to really double down on building both capacity and our engines, as well as improving the application of intensity in shorter burst.
BUILD will finish the current meso-cycle (focusing on tempo) mid month and we will be into our testing phase. We worked on higher volume in meso-cycle 1, unilateral work in meso-cycle 2, and following on from our tempo work we will see just how strong we are towards the end of the month.
For GYMNASTICS we will finish our hanging barbell cycle mid month and be onto the rings. The goal here will be to build confidence and stability on this tricky apparatus and work towards our ring muscle up.
OLYMPIC LIFTING has seen us tackle some technical complexes, approach some of the more ‘CrossFit’ style lifts like the thruster and cluster and we will build upon that in July and test at the end of the month.
Lastly SWEAT see the return of some Max Distance workouts with a phew ‘complications’ thrown in. Some nice long and punchy EMOM;s, and some short repeatable AMRAP’s. Overall we want to build up the heart and lungs with slightly more moderate loading and great form. SWEAT will also see the re-imagining of some class CrossFit wods but with a twist.
Simon Walter
Head Coach CrossFit Putney | MSc Performance Science, MSc Nutrition & Dietetics
