"Physical training is all about reaching the goals that are most important to you, the individual athlete. The best results and degrees of success will always come about as a consequence of desire and decision." Bob Takano
journal.crossfit.com, http://library.crossfit.com/premium/pdf/CFJ_Oly_Takano.pdf?e=1312925201&h=1692d539c830439eb54f328bfd4b5fd3
On adding a weightlifting focus to a CrossFit program, the author recommends (very short and sweet!):
The three weightlifting workouts should take place prior to the CrossFit workouts while the nervous system is relatively fresh. Each weightlifting workout should consist of at least one explosive movement (snatch, clean and jerk, power snatch, power clean), one squatting movement and one overhead movement. A strength-building exercise relevant to weightlifting may be added periodically.
The three weightlifting workouts would then be followed by a CrossFit WOD. Tuesdays and Thursdays would be composed solely of CrossFit training. The weightlifting workouts would be made up of 5 or 6 sets of 2-4 repetitions of an explosive movement as described previously. The intensities should be largely in the 75-85 percent range (power snatches and power cleans should be performed in the 60-70 percent range). These should be followed by back or front squats through 5-6 sets of
2-4 repetitions, again primarily in the same percentage range. The third exercise can be a pulling movement, or an overhead movement, performed for 4 sets of 3-5 repetitions in the 80-95 percent range.
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