4 Rounds for time of:
10 Goblet Squats (1.5/1 pood)
20 Russian Kettlebell Swings (1.5/1 pood)
Strength Program 2.0
The last 16 weeks have been a great success for the CFC strength program. We’ve had people break through a ton of lifetime PR’s, both in strength movements and in some of our MetCons. The strength program is going to continue into the future, but with some changes. Anytime we start a new initiative we have to sit back at the end of it and assess what we can do better. A lot of the strength program will stay the same, but here is an outline of what’s going to happen for the CFC strength program 2.0:
Two different, but similar, programs. There will be a Barbell Group and a Dual Focus Group. The barbell group will be very similar to the program as it is now, but with less Oly lifting. The dual focus group will sacrifice some deadlifting and will do about half the accessory work in favor of Oly lifting twice a week. These sessions will have a coach dedicated to them to ensure that the Oly technique is of quality. This is the weakest part of our program as it is, people may be improving in their numbers on the Oly movements but the quality of the movements are not improving. Which should you do? I think that getting a 2x body weight deadlift is going to transfer to Crossfit as a whole than the increased Oly work, but talk to a coach if you’re unsure.
Second, instead of suggesting that everyone has a log book, we’re going to require one. Every AMRAP will need to be either taped or observed by a coach. After seeing the tape/ observing the set the coach will sign in your log book with the number of completed reps. This will hopefully improve the quality of movement displayed in the AMRAP which will lead to more carry over and more long-term growth.
Overall we’re very happy with the way the strength program is going. These subtle changes should improve the quality of the program and make the substantial investment that our strength program participants put in pay off all the more.