New Programming Template (April/May)

The Open is over and it’s time for some Spring training! Here’s a peek of the next 8 Weeks at CrossFit Gorey.

Weekly Biases:
Monday: Back Squat
Tuesday: Varied
Wednesday: Overhead Press
Thursday: Varied
Friday: Floater Strength
Saturday: Varied + Team Workout

Mondays, Wednesdays, and Fridays will provide opportunities for dedicated strength progressions. We will use a 5-3-1 protocol for the back squat, overhead press, as well as optionally on the deadlift or bench press during “Floater Friday” (see below)! These days will also include a second segment (MetCon or Assistance).

Tuesdays, Thursdays, and Saturdays, will be varied programming. You’ll see Olympic Lifting (Snatch, Clean, Jerk), higher-skill gymnastics, strength supersets, and other conditioning elements all included here. Expect to see more running too as the weather improves. The program will also incorporate about one CrossFit Benchmark or classic workout per week.

5-3-1 Cycle Details
This protocol from Jim Wendler utilises a “Training Max” which is 90% of your 1 Rep Max. We will find a 1RM in Week 1, and then you will use your Training Max as your baseline for all of the following percentages.In Week 6 we will add 5kg to the original 1RM for squat/deadlift and 2.5kg to the 1RM for the presses, calculate new training maxes, and then complete a second wave of training.

Week 1: 1 Rep Max Testing
Week 2: 65%x5, 75%x5, 85%x5+
Week 3: 70%x3, 80%x3, 90%x3+
Week 4: 75%x1, 85%x1, 95%x1+
Week 5: 40%x5, 50%x5, 60%x5 (Deload)
Week 6: 65%x5, 75%x5, 85%x5+ (Reset Training Max this week)
Week 7: 70%x3, 80%x3, 90%x3+
Week 8: 75%x1, 85%x1, 95%x1+

The final set of each day is a rep-out and you will be going for as many reps as possible with good form. You do not want to go to failure, but experienced athletes should plan to go close to their edge. If you’d like to learn more about the protocol as well as see an example, read this article.

Floater Strength Day (Friday)
Use this day to make up a Back Squat or Overhead Press. Or, you can perform a 5-3-1 cycle on the Deadlift or Bench Press. Strict Pull-ups will also be an option.

If you have a long-term goal that you want to make progress on, this is a great day to spend time on it.

These days will incorporate a second segment (Metcon or Assistance work).