CFC 2024 Programming Cycle – The Tortoise and the Hare
Welcome to CFC 2024 Programming Cycle – The “Tortoise and the Hare” – It’s been over 5 months since we have visited the bench press and front squat in a formal cycle, so it’s time to pair these relatively lower skill strength movements (steady like the tortoise) with the high skill Snatch (speedy like the hare)! In order to win this “race” you will need both!
For the Front Squat, we will focus on building strength and stability with slow tempo and pauses. These will be harder than normal front squats and so the weight you select should reflect that. The key to this cycle will be really making sure you follow the tempo despite the challenge. If it’s too hard, that’s ok, just lower the weight as the time under tension will build strength. A recent study linked here proves our point with scientific data, but we know it’s true because we have been around the block a couple of times 😀
For the Bench Press – We are going to focus our efforts on building a set of max reps at a specific weight level that you will select. For those of you familiar with the Bench Press test in the NFL combine (max reps at 225), we will be doing something similar with different levels (don’t worry they will be lighter than 225 😀). After an initial test, we will go through several weeks of bench press and press accessory work before we retest in mid-December.
For the Snatch – We will focus on technique work to improve our pulls and position as well as practice the snatch (and its various forms) from different positions. Because we find that technique is often the limiting factor when performing this lift, that is what we will focus on this cycle. Throughout this cycle we will improve your technique and confidence moving the barbell! Want to learn more about why we do Olympic Lifts in CrossFit – Check out our post here.
The goals for this cycle are below:
- 3 Rep Max Front Squat – The 3 Rep Max is designed to challenge you with a more moderate weight that you can move well. Hopefully you developed some squat strength with our recent back squat cycle, now let’s see if your core and front rack position are strong enough to support that weight. With our focus on tempo Front Squats with this cycle we will be increasing our time under tension to build a stronger front squat!
- CrossFit Coordinate Bench Press Combine – Time for some FUN! – We are going to test our max reps bench press and work through a pressing cycle with a re-test at the end. You will need to be strategic with the weight you select for your test (we will give you some specific choices).
- 1 Rep Max Snatch – The snatch is a complex movement. Increasing weight before you’ve built proper form can expose weaknesses and make this lift feel unstable. We will focus on technique with complex work to improve muscle memory which will help you to build confidence with this lift!
We will only have one Benchmark workout for this cycle (we already got the 500m Row done!) and it will be a pretty tough couplet of Snatch and Bar Muscle Ups. Need to learn more about these CrossFit Coordinate benchmarks? Click here.
Let’s finish the year strong!
