As we've laid out a great base of strength and endurance in the last couple of months, we can now start to focus on blending those things together and mixing it up a bit more. As we know, CrossFit isn't about just a few attributes in isolation, but is about being able to perform a broad range of tasks in particularly untraditional formats - such as performing strength work under fatigue, practicing skills against the clock and many, many other ways. Quintessential CrossFit some might say!
And the secret that we have that others don't, is that we've all experienced how powerful it is. I can't count how many of us have performed a max effort lift 'at the end of a workout' (or during) and still managed to hit a new personal best. My theory is that sometimes that extra fatigue forces us to be more efficient in the way we move (not consciously I should add) and that helps us to perform better than ever. At least that's one of many theories.
Anyway, this all means that yes we will continue to see touches on our base work (longer workouts and isolated strength and skills), but more of a cohesive approach compared to the previous couple of months. As an example, Tuesday 5th workout that included moderate to heavy back squats paired with ring dips, against the clock. We'll see similar combinations become more of a regular thing as we continue to develop our fitness to be as broad as possible.
Time for the details, here are the benchmarks and priority focuses this month at CrossFit Putney:
CrossFit
Classic Workouts
Nasty Girls
Heavy Nancy
Strength
Snatch Complex
Back Squat 10-rep max
Gymnastics Ring complex
Skill
Handstand hold
Hero Workout
'Baz'
AMRAP 30
30 double-unders
8 squat cleans at 70/50kg
11 hand release push-ups
Olympic Weightlifting
Overhead Squat 3-rep max
Power Snatch 1-rep max
Behind the Neck Split Jerk 1-rep max
Pause Front Squat 1-rep max
Build
5-rep max deadlift
3-rep max back squat
5-rep max bench DB press
5-rep max pull-up
Gymnastics
10 Rounds For Time:
3 bar muscle-ups
6 strict handstand push-ups
