Programming For the CrossFit Games Athlete Part 5

By Jordan Feigenbaum MS, CSCS, HFS, USAW CC, Starting Strength Staff

You can read parts one, 1.5, two , three, and four, before checking this installment in.

To begin with, here is my athlete ladies and gents:

He’s a dark horse and I’m looking forward to seeing how he does in competition. That being said, let’s check some programming. What you’re looking at is the start of some more block periodization as we incorporate more and more conditioning work in. We’re also trying to improve/maintain strength, which should be evident by all the barbell work.

Week 1: Cycle 2: In Season- Deload

  1. Day 1
    1. Power Clean x 1 x 15 on a 30s clock @ 70%
    2. Front Squat x 3 x 3 @ 70%
    3.  WOD: 3 rounds for time of: 15 GHRs, 15 KB swings (2 pood), 30 double unders
  2. Day 2
    1. Snatch Balance + OHS (1+1) x 2 x 6 @RPE 6-7
    2. Press x 5-5-5 @ 80%
    3.  WOD: AMRAP in 10 min of: 10 wall balls, 10 butterfly pull ups, 10 sandbag cleans (to shoulder-moderately heavy)
  3. Day 3
    1. OFF
  4. Day 4
    1. High Hang Clean + Clean (1 +1) x 2 x 5 @ RPE 6-7
    2. Squat x 5 x 2 @80%
    3.   WOD: 3 rounds of: 500m row, 30 walking lunges (15 each leg), 15 burpees
  5. Day 5
    1. High Hang Snatch + Snatch (1+1) x 2 x 5 @ RPE 6-7
    2. Bench Press x 5 x 2 @ 80%
    3.  WOD: 15-12-9 of: 185lb Power clean, muscle ups
  6. Day 6
    1. OFF
  7. Day 7
    1. OFF

    Week 2 (14 weeks out)

    1. Day 1
      1. Clean + Jerk up to 85% x 1, 80% x 3 x 4
      2. Front Squat x 3 x 3 @ 85%
      3. WOD: 1 round of: 2K row, 50 pistols (alternating), 30 hang cleans (power or full)- 12 minute CAP
      4.  Recovery: prowler walks (3 trips down and back) + banded TKE’s (25 per leg)
    2. Day 2
      1. High Hang Snatch + Snatch (1+1) x 1 up to a miss
      2. Press (strict)- up to 85% x 1, 80% x 4 x 3
      3. Ring Rows x max reps x 3 sets (rehab)
      4. WOD: 21-15-9 bent over row @225lbs, ring dips
    3. Day 3
      1. OFF- active recovery if possible. Get legs fresh.
    4. Day 4
      1. Power Clean x 1 x 12 every 30s @ RPE 8-9
      2. Squat –up to 85% x 1, 80% x 4 x 3
      3.   WOD: 3 rounds for time of: 20 OHS @155, 30 toes to bar, 40 double-unders
    5. Day 5
      1. Push Press + Jerk (1+1)- up until a miss
      2.  Ring Rows x max reps x 3 sets (rehab)
      3.  WOD: AMRAP in 7 minutes of:

    i.     100lb DB snatch x 10 reps (5 each arm)

    ii.     150m row

    1. Day 6
      1. Snatch up to 90% x 1, 85% x 2 x 4
      2. Deadlift up to 85% x 1, 80% x 4 x 3
      3. WOD: 5 rounds for time of: 7 rope climbs, 14 KB swings (2 pood), 21 burpees (20 min CAP),
    2. Day 7
      1. OFF

       

    -thefitcoach

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