-Rowing for Calories
-Burpees onto 45lb plate
-Dumbbell Push Jerk (50s/35s)
Tabata Format: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total per exercise. Score= Total Reps Per Movement.
SKILL- Push Jerks: Find Your 2-Rep Max
How about that Tabata Tuesday! In addition to that classic metcon we had a 2nd day in a row of maxing out! Get used to it because we are going to be performing a different max-out 2x/week during this 6 week cycle. Our intention is to run a limited variation of the Conjugate Method (AKA Westside Barbell program) for CrossFitters to improve strength numbers across the board. This is the perfect time of year to focus on strength because after this cycle we will be about 12 weeks out from the 2018 CF Open! For that 12 week time period we will still have strength work and skills programmed, but will be focusing primarily on developing better cardiovascular endurance and some special skills that WE KNOW will be tested during the open (read: more toes to bar, c2b pullups, double unders, squat snatches, ohs, muscle ups, HSPUS, etc. all in high quantities).
The Conjugate Method is an approach that involves 4 days of intense training: Max Effort Lower Body Day, Max Effort Upper Body Day, Dynamic Lower Body Day, and Dynamic Upper Body Day. The Dynamic Days are technically speed days with moderate/lighter weights being used in an EMOM style. (EXAMPLE: Pulling deadlifts at 65% 1RM + Bands/Chains, 2 reps EMOM 12, as fast as possible off the floor each rep) Each day also has a large group of corresponding accessory movements based around building up your weak points and focusing on specific muscle groups that drive specific lifts. Running a full-on Conjugate program for CrossFitters wouldn’t make a lot of sense for several reasons, but primarily because it takes a good 2+ hours worth of work 4x/week, and the only intention is increase our lifts. As CrossFitters we can’t afford to neglect gymnastics and cardio and expect to do well when returning to WODs (Believe me, I’ve tried).
So how are we going to make this program work for us? Or more specifically, how are we going to adapt a powerlifting method to benefit CrossFitters? Let’s first talk about Dynamic Day and how that might look for us. We’ll be borrowing a page from the Rudy Nielsen and “The Outlaw Way, which I’ll discuss later on.” Rather than just performing powerlifting movements, we can develop speed by working on variations of the faster weightlifting movements: Snatch variations, Clean Variations and Jerk Variations. This will develop speed off the floor and speed off the shoulders. So instead of speed deadlifts, we might program power cleans. As Rudy notes “…if you look at barbell speed tests, the BB travels about 40% faster off the floor on a Power Clean than it does on a similarly weighted Deadlift (you can find the tests, we’ve tested also). Therefore, if the majority of your pulling off the floor is done as a Power Clean (or Clean), and it’s in the same percentage range as your Deadlift rep work would be (50%-70%), then you’re producing MORE FORCE every time you pull the barbell off the ground, which is the holy grail of Westside’s Dynamic Effort days.” So yeah. You can expect an Olympic Weightlifting Variation in EMOM format every Thursday and Friday for our dynamic days. If you want to read about Outlaw CrossFit’s take on programming Conjugate for CrossFitters you can read it HERE. (I recommend checking it out if you have time)
Next- How will the Max Effort Days work? Simple. The main move on upper day will be a variation of putting weight overhead (maybe 1 max bench day just for fun) and the skill on lower day will involve some sort of squat or deadlift variation. We’ll be maxing out on Mondays and Tuesdays. The main thing we’ll be doing different for the heavy skill session (or Westside calls it “the main move”) is that we’re programming more overhead press variations than Westside normally programs. That’s because they’re powerlifters who only get tested on bench press and we’re CrossFitters who primarily put stuff overhead and rarely bench.
OK, so what about the accessories? When we program the WODs with some purpose in mind we can get a similar response as we might get from performing a bunch of accessory work, and still “embracing the suck” involved with thoughtful metcons. If you take Monday’s WOD as an example for our Max Effort Upper Day, we started with the main move which was 2RM Front Squats. During the metcon, most athletes ended up doing about 125-175 reps KBS (posterior chain work, hip extension/speed work) and Goblet Squats (Front squat variation focusing on glutes and quads) combined, plus we had box jumps, lunges, and thrusters in the warmup. This isn’t a full-on set of accessories, but we packed in a good amount of lower body volume combined with some anaerobic work all within an hour! We will program our WODs with the intention of developing strength that corresponds to that particular days focus (Ex Max Upper, or dynamic lower). Some of the best accessory movements are gymnastics movements so don’t be fooled. You will see plenty of gymnastics. Besides, nothing helps develop a good press and solid jerk hold like handstand holds and handstand pushups.
Any questions? Let me know. I have taken some courses related to the Conjugate Method, I have been to the Outlaw Way Training Camp, I program it for athletes who want to focus solely on strength, and I’ve used the method in the past. In fact, I’m just finishing up another 3 week cycle myself. I love talking about this stuff so don’t be shy. I’m really excited to see how this works with our group!