During the month of May, we’ll be introduced to new gym benchmark workouts, as well as a few classic CrossFit Benchmarks.

    The short answer to “what is the focus” is that we are improving all aspects of fitness 365 days a year. Essentially becoming more well-rounded to handle a variety of tasks, and improve individual limitations.

    Performing set cycles of work (ex. focusing on only strength for 2 months) neglects many aspects of fitness and will not lend itself to our overall goals; Using a set template rather than random events spread out during the week allows for proper central nervous system recovery.
    What this means for you is we can improve strength & speed while building our base of conditioning; improving both sprint and longer endurance pieces.
    Once your body adapts to training 2-4x per week, it also means you should be able to add days, should you wish to, without seeing a negative impact or overtraining.

    Lastly, it’s important to not underestimate the value of “low-demand” work. Adding stress on top of stress will take you further away from your goals and can lead to overtraining. If you see particular training days that don’t look as “sexy,” don’t be fooled, as this work is incredibly valuable. Lying dead on the floor after every workout is not the goal, so higher-threshold work is very valuable, but also carefully managed in this plan.

    Max Effort Upper Body
    -Bench Press

    Max Effort Lower Body
    -Regular Stance High Box Squat 3RM
    -Touch n Go Deadlift Heavy 5
    -Clean + Jerk
    -Back Squat

    Repitition Work
    -Strict C2B Pull-ups/Single Arm DB Bench Press
    -Supinated Grip Rows/Bar Dips
    -Close Grip Bench Press/Barbell Row

    Dynamic Effort Upper Body
    -Hang Power Clean + Push Press + Jerk
    -Speed Close Grip Bench Press
    -Speed Push Press Wave

    Dynamic Effort Lower Body
    -Speed Back Squat w. 1 Count Pause/Seated Dynamic Box Jumps
    -Wide Stance Box Squat Wave


    -Blue Steel (new)
    -Icebreak (new)
    -Jack (Hero WOD)
    -Freshmen (new)
    -Nor’Easter (new)
    -Run Forrest (old benchmark)
    -New Workout Plan (new)
    -Gameday (new)
    -Murph (Hero WOD)


Leave a reply

Cancel reply