For the month of February, there is less conditioning “testing.” We are about to embark on 5-weeks of competition with the CrossFit Open. If we are not careful, this can lead to a little bit of burn out from the increase in intensity, simply because the workouts are judged, competition amongst teams and peers and wanting to keep your best foot forward for an extended period of time.
Max effort strength work remains consistent and is an excellent segue into the Open to ensure we are maintaining neuromuscular efficiency. Because the volume is low on max effort days, the risk of combining with higher intensity work is negligible.
We’ll be testing some major lifts like the Power Clean and Sumo Deadlift, and we’ll also have the chance to perform some repetition work with heavy Back Squats on the minute.
We’ll also have a fair amount of upper body max effort work, some in the form of barbell work, and some as calisthenics.
We’ve just tested a 3RM Overhead Squat, and even though we don’t perform these as often because of their lower trainability, you all likely saw significant improvement because we’ve worked on balance and stability via unilateral and accessory exercises.
Once the CrossFit Open begins, all higher-threshold work will be front-loaded toward the beginning of the week. Open workouts will be programmed for each Friday.
Saturday’s workouts will be determined by the movement patterns and nature of the Open workout from the day before.