*Programming Note*
Our performance track will now be incorporating Wendler’s 5-3-1 template. This will allow you to push it when you feel good and hold back when you feel run down. Here are some things you need to know about Wendler’s 5-3-1.
Basic Structure:
- Week 1: 3 x 5
- Week 2: 3 x 3
- Week 3: 5, 3, 1+
- Week 4: Deload
The last working set each day is meant to be a max effort. If you feel good, go for as many reps as possible. We hope to see you get stronger by not only increasing your 1 rep max, but also setting “rep records.” If you go from squatting 100# for 5 reps to squatting 100# for 8 reps, you’ve gotten stronger. This has great carry over to the CrossFit Games Open.
That being said, we recommend you start light. It may be a good idea, to use a training max (90%). This is a linear progression and it is designed to allow you to progress slowly. After the deload week, you will add 5 pounds to upperbody lifts and 10 pounds to lower body lifts. If you start too heavy, you may hit a plateau too soon. Start light and allow the program to work it’s magic. Please feel free to ask your coaches if you have any questions.
Strength
Front Squat
Performance (Wendler 5-3-1):
- 65% x 5
- 75% x 5
- 85% x 5+
The last set is a max effort set. If you feel good, get as many reps as possible. If you feel run down, stop at 5.
Fitness:
- 4 x 4-6 @ 22X1, building
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00 of:
- 7 Squat Cleans (95/65)
- 14 Calorie Row
- 21 Wall Balls (20/14)
- 28 Double Unders
Rest 2:00
Optional Independent Work
5 Sets:
- Hang Power Clean x 3 @ >80%
3 Sets:
- 35s of Tall Box Step Ups each
- 10 Barbell Good Mornings
- 8-12 Calf Raises