Tag Archives: met con

Programming for the Crossift Games Athlete Part 4

Aside

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

  1. Week 6: Cycle 1: Peaking (2 of 2)
    1. Day 1

i.     Bench Press- up to 1RM

ii.     WOD: 15-12-9 of 225lb bench press, strict chin ups + 45lbs (5 min cap)

We’re in the final week of our first cycle of training, the end of the peaking phase. You’ll notice just how low the volume has gotten on all the exercises but the intensity is very high! Also, this athlete will not have access to bumpers or other fancy equipment for the next six days, hence the focus on the classic slow lifts. After this week the athlete will be pretty beat up and in need of a nice deload week, after which the in-season training begins towards the CrossFit Open.

As an aside, this lifter hit a buttery smooth 255 snatch @ 180lb bodyweight. Everyone better be on the lookout, we’ve got a serious dark horse!

  1. Day 2

i.     Front Squat up to 1RM (no misses)

ii.     Deadlift up to 1RM (no misses)

iii.     WOD: 7 min AMRAP 5 DB snatches (each arm), 10 knees to elbows

  1. Day 3

i.     OFF

  1. Day 4

i.     Press- up to 1RM

ii.     WOD: 10 min AMRAP: 10 pushups (hand release), 10 ring rows (inverted rows)

  1. Day 5

i.     Back Squat- up to 1RM

ii.     WOD: 1 round of: 30 backsquats (50% 1Rm), 30 burpees, run 800m

  1. Day 6

i.     Off

  1. Day 7

i.     Clean and Jerk up to 1RM

ii.     WOD: 21-15-9 snatches @ 135, chest to bar pullups, handstand push ups

-thefitcoach