Coach Alex’s Notes:
I hope you all enjoyed the last 6 weeks of training. Many of you kicked into a handstand on your own for the first time, jumped on a higher box then ever before during a workout, or got your first pull-up, muscle-up or double under. I also saw a shit load of personal records broken on the Back Squat and Deadlift in the past couple of weeks. It was pretty much impossible not to break your squat record after that 6-week squat cycle.
I’m sorry if you thought your legs would get a break now, because they wont. We are still going to be bending them (below parallel of course) about 3-4 times a week. Instead of 5’s and 3’s and 4’s and 2’s and 6’s and 1’s, we’ll be doing 20’s. That is right, a 20-rep max back squat attempt every week for the next 6 weeks. I’m very curious to see who will have the best 20-rep squat at the gym! This will put some hair on your chest folks (ladies, you too).
I have incorporated some basic tests into the program. Most (but not all) of them take place over the next three weeks. Do your best to attempt all of them and record the data (results) in your notebook or post them to the comments section on the website (or better yet, do both).
I broke the tests into the following seven categories:
PUSH, PULL, CORE, SPEED, HIPS, WORK and OLY
We will re-do all of the tests after about 12 weeks of training and hopefully you will notice some major improvement.
When and how we’ll be testing each category is listed below.
Max Handstand Push-ups - July 2
Max Push-ups - July 13
Max Ring Dips - Late July
Max Shoulder Press - Early August
Max Pull-ups - June 26
Max. Clean - July 11
Max L-Sit - July 10
Max Toes-to-Bar - July 13
Max Overhead Squat - Early August
Run 400m - July 2
Row 500m - July 13
Max Deadlift - Done on June 11, again in early Aug.
Max Squat - Back Squat done on June 22, max Front Squat in early Aug.
Max Box Jump - July 13
“Helen” - June 30
“Cindy” - July 6
“Karen” - July 7
Max Snatch July 9
Max Jerk July 13
I have a few other tricks up my sleeve but I’ll only reveal one more thing for now. Since July is the month that the CrossFt Games take place, I figured we could all “celebrate” by doing the WODs from the 2012 Games Open so I also incorporated all of them into the program starting with 12.1 tomorrow.
Hang Snatch 5x3xM.E.
Rest 5 minutes.
2012 CrossFit Games Open Workout 12.1
Complete as many reps as possible in 7 minutes of: