For September, we’re going to retest your 1RMs in the Bench Press, Back Squat, Press and Deadlift in Week 1. Then, we’re going to start a new 8-week cycle of Push Press and Front Squat on one day, and Close-Grip Bench Press and Deadlift on the other; keeping with the 5,5,5+ rep scheme.
This month, we’re going to focus on building work capacity in touch and go power cleans. We’re also going to have a Tabata Squat Challenge.
The rules of the challenge are as follows:
1.) In Week 1 establish a tough but doable baseline of reps that you can maintain for each interval of a Tabata workout (8 rounds of 20 seconds of work, 10 seconds of rest) in the Air Squat.
2.) Each week, add 1 rep to that baseline and maintain it for each interval of the Tabata workout. Example: in Week 1 you maintained 10 air squats every 20 seconds. In Week 2, you will maintain 11 air squats during each interval.
3.) If you continue this progression, by the last week of the month (it’s a 5-week month of programming) you will have added 5 reps to your baseline which means you went from doing 80 total air squats in 4 minutes to 120 total air squats in 4 minutes. That’s a big increase in work capacity and power output.
The Tabata squat workouts will be peppered in each week as cash outs, so don’t miss them!
A few events for the calendar…
Saturday, September 6th - Join us for a special Hero workout created by CrossFit Mount Laurel in honor of Andrew Stowell (family friend of CFDV member Heather Wakefield who passed away in August).
Saturday, September 13th – Civilian Military Combine in Newtown Square – Join the CFDV team!
Wednesday, October 1st – CFDV Ninja Warrior
September 2014 Programming