Big Picture Programming for 2019: Where are we now?

As we enter our penultimate week of our current training cycle, I know that a few of you have been wondering where we are now in the grand master plan towards getting you closer towards you best fitness goals this year. We’re currently in the lead up to a big 2 week testing phase before we hit it hard into a Pure Strength and Power Development.

If you lost the link to the Big Picture Programming for 2019 post, here’s a quick review of what remains for the year!

Here’s a revisit of our plan for 2019:

Post X-mas Smash for 6 weeks (7th of January – 16th of Feb )
CrossFit Open 5 weeks (18th of February – 23rd of March )
Testing for 1 week (24th of March – 30th of March)
Positional work , Gymnastics and structure work 6 weeks (1st of April – 11th May )
2 week testing (13th of May – 25th of May)
Pure strength and power development 10 weeks (3rd of June – 10th of August )
2 week testing (12th of August – 24th of August )
Power endurance and strength endurance work 6-8 weeks (26th of August – 5th of October)
1 week testing (7th of October – 12th of October)

“2 Week testing period”

Here we will be testing some of our strength numbers , power outputs and some Classic CF WODs so we have some numbers going into the next phase and so you know exactly where you stand before and after.

“Pure Strength and Power Development”

This is where we will be chasing some pure strength work and building on that foundation that we will have laid with the positional work and with the GPP before that. We will be hitting the classics such as Back Squat , Deadlift and Presses to get you as strong as possible in 10 weeks. We will do some power work which will also translate into your WODs which when you are pulling calories like an absolute boss on the row or air dyne mid WOD you’ll be thanking me. And…. probably cursing me at the same time but I’ll get over it don’t worry.

“2 Week Re-test period”

Here we will be re-testing all of the same WODs and lifts so you can see all the gains made. Wohoo! Plus a few other bonus things that we will be hitting up in the on coming cycle.

“Power Endurance and Strength Endurance”

This is where I expect the most hate mail all year to be honest. You know those workouts that once “time” gets called the gym goes scarily silent and all you can hear is peoples souls dying a little and hot breathing ?

… I’ll let that image sink in a little more….

….

That’s what this will be a lot of. Yay! 🙂

The aim here will be to build up your capacity again with your new found strengths and get you back into the suffer zone and to be able to keep going!


Monday

A) Strict Press
7×1 @ 85% of latest heaviest single
-90 Seconds Rest

B) Heaviest Weighted Pull Up for 7 reps

C) 21-15-9
Pull Up
Push Up
DB Power Clean 22/16kg

Tuesday

Classic CrossFit

A) Deadlift
Build to a heavy Unbroken 10 Reps

B) 15 – 12 – 9 – 6 – 3
DB Thruster 22/16kg
9 – 7 – 5 – 3 – 1
Rope Climbs

MetCon

10min. EMOM:
Odd: 15/12 Cal Row
Even: 10 Burpees Over The Rower

10min. EMOM:
Odd: 15/12 Cal Ski
Even: 15 Bent Over Rows (Heavy)

10min. EMOM:
Odd: 15 KB Deadlifts 32/14kg
Even: 16 Barbell Front Rack Lunges

Rest 3min. Between Each Section

Wednesday

IWT Day
A) 3 Rounds of
8-10 Squat Snatch @40-50% of 1 rep max
2:00 Row @ 600m/500m pace

2:00 Rest
(During which 1-3 Muscle-up ,or a variation of a pull, must be done)

5 minute Rest between A – B

B) 3 Rounds of
10x OHS @ 40% 1RM
2:00 AirDyne/Ski @

2:00 Rest
(during which 1-5 HSPU ,or variation of a press, must be done)

Thursday

Classic CrossFit

A) Pistols

B) “”Mary””
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

MetCon

Team “”Helton””
5 rounds:
800m Row
30 dumbbell squat cleans 22/16kg
30 burpees

Time CAP: 30min.

Friday

A) Back Squat
7×1 @ 85% of latest heaviest single
-90 Seconds Rest

B) Build to heaviest set possible
5 Lunges Per Leg
5 Squats
5 Step Ups Per Side

-Use KB or Sandbag in Front Rack

Saturday

Team WOD
3 Rounds for time of:
40 Calories of Choice
20 Clean & Jerks 60/40kg

3 Rounds for time of:
400m run (200m intervals)
20 Snatches 60/40kg

3 Rounds for time of:
40 Deadlifts 60/40kg
20 Handstand Push-ups

No rest in between. 35min Time CAP