For Time:
Run 400 Meters
10 Bar facing burpees
31 Shoulder to overhead 95#(65#)
10 Bar facing burpees
Run 400 Meters
10 Bar facing burpess
31 Deadlifts 115#(75#)
10 Bar facing burpess
Run 400 Meters
Post Results to BTWB.
Look, I’m the first to agree that the “magic is in the movements.” Keeping it simple with programming is often the best — yet hardest — thing to do. Furthermore, I’m the last person to get fired up about the hottest programming on the Internet. I do, however, believe there are things we can miss when programming general physical preparedness.
Here are four things to keep in mind:
The long-lost glycolytic energy system. By and large, virtually any CrossFit program has the 12- to 20-minute AMRAP dialed in. Furthermore, most know we need strength work, so the phosphagen system gets its fair share of love, too. Though many would argue that the natural work-and-rest interval that occurs inside the typical 15-minute CrossFit workout addresses the middle glycolytic energy system, I’d argue we can hit this sweet spot better. Target this with specific anaerobic efforts like sprints — 45- to 90-second power output training.
Accessory work. Glute-ham raises are awkward in a metcon. Your program will benefit from Romanian deadlifts, reverse hypers and barbell rollouts, so include them. It will help to designate time before or after a typical workout for maximum efficiency.
You have to go long, too. If you aren’t seeing efforts beyond 20 minutes in your program, you are missing out on your potential.
Keep it simple. A workout that requires a protractor, a team of scientists and a mathematical formula doesn’t develop work capacity. The simplest workouts often allow for the best results.
In general, if you stay out of your own way, your training will work itself out. Don’t be cute. Be effective.
