CrossFit Proficient | September 2024 Programming Focus

Jesse Humphrys

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August 23, 2024

August was full of excitement, the main highlight being the 1RM attempts for both the Clean & Jerk and Snatch to end our Olympic Lifting Cycle! We continued to see the Phase III focus of “Horsepower” show up in 1-2 SPRINT workouts per week where the only strategy was to drop the hammer! We built pressing volume for both the Push-Up and the Handstand Push-Up that showed up once a week. This kicked off with the Push-Up intensive Hero workout Loredo and then was built into workouts in various different ways for the rest of the month! We still saw some great FLEX bodybuilding finishers to keep the pump alive while working through the winter months and also worked on a short Pistol progression to help build mastery of a very tricky movement! Lastly, we had an opportunity to test the classic Nancy and one of our favourite workouts, Supersonic. Kelly was on the menu for August but that classic GRIND will be showing up in the first week of September. Let’s talk about what’s in store for September!

September marks the final month of our Horsepower phase! This month we will focus on GPP strength training with 2-3 lifts or lifting complexes per week. These are not a linear progression and will not culminate in a 1RM test, but the continued exposure to various lifts and loads will help us continue to gain strength! Kicking off the month we have Hotshots 19, along with a retest of the classic Kelly. We will also see the Hero workout Amanda workout this month – a classic combo of explosive strength and high skill gymnastics. We will continue to see 1-2 SPRINT workouts to push our pace along with 1-2 FLEX finishers weekly. Our gymnastics focus will center around the Ring Muscle-Up and building efficiency with this high skill movement! Lastly, we will see at least one big chipper workout each week…a format that delivers some of the most fun and exciting workouts!

Workout Weekly September Commitments

(2-3x/ Week) Strength Work/ Barbell Complex
(1x/ Week) Chipper Workout
(1-2x/ Week) Sprint Workouts
(1x/ Week) Workout of the Week or Benchmark/ Classic workout
(1x/ Week) Ring Muscle-Up Skill Work/ Focus
(1x/ Week) Partner Workout
(1-2x/ Week) FLEX-style Finishers

August was a continuation of our July goals. We spent a lot of time with the barbell and on the machines. We hit a ton of various complexes that challenged our competency with olympic lifts. For our Strength focus, we also tested our 3-Rep Power Snatch to put all our barbell work to the test. In addition, we’ve been getting more comfortable with our longer EMOMs. The time domain has now increased up to the 40 minute mark as we’ve been including different skills to build our work capacity. The machines have been sprinkled in each week to build up our aerobic capacity. Finally we built up more gymnastic skill efficiency with our Ring Muscle Up Complexes. Here are some of the highlights from last month’s COMPETE programming…

AUGUST HIGHLIGHTS

Tests → 3RM Power Snatch
Focuses → Longer EMOMs, Machine Work (Bike, Row, Ski), & Barbell Work
Skill Development → Barbell Cycling, Ring Muscle Up Complexes

Moving into September, we are going to sit in the 40 minute range for our EMOMs. We will continue to see cardio and skill worked to build our work capacity. This month will conclude our EMOM work so enjoy it while they're still here! From the heavier barbell complexes to the faster barbell complexes. We are going to see lighter loads and focus on moving the weights fast! We are also going to be wrapping up our Bike, Row and Ski work with a big test coming closer to the end of the month. We are also going to build up more gymnastics volume each week. Finally, our Saturday Throwdowns will be no stranger to us, and on top of that we are going to be sprinkling in more and more previous Open and Quarterfinal workouts. September is going to be a big mix of fitness!

SEPTEMBER COMMITMENTS