The template I have created for the next cycle will focus on a technical barbell and gymnastic movement, the Snatch and the Handstand Pushup respectively, for the skill component. The conditioning component of the workout will use a variety of CrossFit movements, balancing push and pull movements, with the majority of the workouts being 15-20 min in length and organized in a couplet/triplet structure. There will also be a few back to back shorter AMRAP’s and longer chippers in order to keep the duration/metabolic demand varied. I will also reintroduce the gymnastic static hold progressions (back lever, front lever, and the ring static hold) over the course of the cycle to work on core/trunk stability. The new component I will be experimenting with during this cycle is incorporating plyometrics or shock training as a skill component. Plyometrics/shock training consists of using different jump/rebound movements in order to train the body to become more explosive. For athletes that have issues with jumping type exercises alternative exercise will be programmed to limit impact.
We will establish a baseline during testing for your Snatch and Handstand Pushup during the first week of the cycle and retest during the final week of the cycle for comparison.
If anyone has any questions/concerns I would be happy to answer them. I hope everyone is as excited for the next eight weeks as I am!
– Alex aka The Beast