NCFIT WORKOUT
AUG | MONTH II, PHASE III – ADDING FUEL
PREVIOUS MONTH’S HIGHLIGHTS
- Started 3RM Strength Cycle
- July 4th Hero Workout – Badger
- Higher focus on Handstand Push-Ups / Push-Ups
- Extra Credit Focus on Push Jerk/ Inversion Practice
- Classic workout – Power Elizabeth
- Hero Workout – Badger
- Phase III Benchmark – Holleyman
August is going to be a SOLID month of training! We started our strength cycle mid July and we are continuing it strong into the month of August. We will have a few more weeks of wave loading and then retest our 3RM to see the progress we’ve made over the 7 weeks. While that will take center stage for our strength we will see another emphasis put on the Split Jerk for the Extra Credit this month. We will see skill/ drill work for the movement with the opportunity to go heavy on Fridays! This EC focus will be partnered with Chest to Bar practice and capacity work where we look to build efficiency with the movement and grow our ability to do MORE in a single go. Just remember, don’t rip while practicing!
One of our workouts to look out for is Helen+/ Helen. Those of us that can do Helen unbroken can challenge ourselves with a heavier KB and a more complex pulling option! The Hero workout DT is a crowd favorite and will allow athletes to compare their scores to last year and see how much fitter they have gotten. Another highlight will be sprinkling HS Holds and Walks into skill sessions throughout the month so athletes can take what they learned in the Extra Credit from July and put it into practice during classes! Lastly, we will see an emphasis on rowing sprints or intervals to get everyone working on consistency on one of Crossfit’s most used machines. Midway through Phase III with the end of the year on the horizon…keep getting after it this month!
CF TOTAL STRENGTH CYCLE (7/14-8/29)
- Week 1 – Test 3RM Back Squat/ Deadlift / Strict Press
- Week 2 – 10-8-6-10-8-6
- Week 3 – 8-6-4-8-6-4
- Week 4 – 6-4-2-6-4-2
- Week 5 – 5-4-3-5-4-3
- Week 6 – Deload
- Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
- (3x/ Week) Extra Credit – Split Jerk/ Chest to Bar Practice + Capacity
- (3x/ Week) CF Total Strength Cycle (7/14-8/29)
- (1x/ Week) Optional Partner Workout
- (1x/ Month) Classic Workout: Helen+/ Helen
- (1x/ Month) Hero Workout – DT
