BUILT PROGRAMMING

CURRENT TRAINING PHASE

December-January(Test:Dec. 2, Retest:Jan.13

Phase III brings us one of our favorite lifting phases of the year: the 5×5 squat phase. With so much transfer to other things we do in CrossFit (not to mention the functionality of the squat), getting athletes strong in this lift will benefit their fitness all the way around. It is the only phase of the year where our weekly lift-day will always be the back squat, with other lifts finding their way into the program on other days. We also check in with one of our higher skill gymnastics movements: the muscle up. Remember, there is tremendous value in acquiring new skills or working on the progressions required to eventually attain a skill! Expect the other 80% of the program to consist of classic CrossFit!

Heavy Days: Back Squat

A weekly 5×5 back squat where the goal is for weights to increase incrementally until we retest our 5RM at the end of the phase.

Gymnastics Focus: Muscle-Ups & Wall Walks

Our year-long gymnastics progression culminates with the holy grail of gymnastics skills – the muscle up. Wall walks and muscle ups will be found in the programming once per week, either in a workout or as part of a skill session.

Cardio Focus: Rowing

Arguably the best machine we have at our disposal for acquiring fitness in all time-domains and energy systems, expect to see a weekly rowing workout or metcon that involves a rower.

What Else?

The above categories only account for 3 of the 6 training days we provide, so expect our other training days to follow a GPP approach where we ensure athletes get a mix of everything they need throughout the week: long, short, heavy, light, benchmarks, high skill, grunt work, and everything in between.