I've been thinking a lot lately about switching up my programming and following a more focused program. The CrossFit Strength Bias program has been great in terms of getting stronger but it's always been a bit of a struggle to properly program metcon so as not to interfere with recovery. Then I found Outlaw CrossFit. They bias towards strength and regularly program Oly work.
This is just what I was looking for. Rudy has obviously put a lot of thought into the programming and it's obviously working based on the beasts he's turning out.
Fresh from a week off of doing almost nothing I attacked the WOD today and was served up a big 'ol slice of humble pie. All of the weight for my squats felt heavy. So heavy that I couldn't even get near my 1RM. Really disheartening as I didn't think the time off would have had that negative of an effect on my strength. I did well on the metcon though so I guess it's a wash.
Buy in:
5 min jump rope
3 rounds of
15 squats
10 bar dips
3 pull ups
Strength:
Back Squat (based on 315 1rm): 1X5 @ 60%(190), 1X3 @ 70%(220), 1X2 @ 80%(250), 1X2 @ 90%(285)*, 1X1 95%(no attempt) – rest 2-3 min. between each set.
* 1st attempt failed. 2nd attempt only 1 rep.
Metcon:
20 minutes to get as far as possible in the ladder:
30′ Broad Jumps
20 KB Hi-Pull (swinging) 32/24kg
10 OH Walking Lunges 45/25#
then…
60′ Broad Jumps
40 KB Hi-Pull (swinging) 32/24kg
20 OH Walking Lunges 45/25#
etc…
Score:
120' + 80KB swings + 4 lunges
Cash out:
hip mob
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