PHASE 3 - PROGRAMMING OUTLINE

9/10/18 - 12/2/18

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Phase 3 is the THIRD Macrocycle of the Annual Plan and goes from September 10, 2018 thru December 2, 2018.  This is phase 3 of 5 for our long cycle that culminates with the 2019 CrossFit Open. Phase 3 has a focus on building and developing stamina and endurance.  This does not mean we lose sight of our strength and power development, but that we are focused on maintaining the speed and strength we have over a greater volumes of training.  

For this phase of training we be focused on certain adaptations instead of just particular ‘movements.’  For example, we will be focused on Max Strength days, Power Development Days, Muscular Endurance Days, Power Endurance Days, and Aerobic Endurance Days. However, on these ‘days’ we will be utilizing specific movements that will best help develop these adaptations we want.

  • On Max Strength Days we will see a lot of dedicated work on the Back Squat.  However, even the conditioning work will be biased towards ‘maximum strength’ with movements like the Shoulder Press, Deadlift, and even, at times, Bench Press.  On Max Strength Days we want to go heavy.

  • Power Development Days will feature some work on the Front Squat coupled with the Split Jerk.  The conditioning workouts will primarily be alactic and feature movements that will allow us to train explosively.

  • On Muscular Endurance Days we will be working on building stamina and local muscular endurance in the arms or legs.  Often we will be working on chest to bar pull ups, ring dips and bar muscle ups in the SWOD.  These will most often be lactic conditioning days.

  • Power Endurance Days are about being able to maintain an athletes explosiveness despite fatigue.  We will be working on a lot of touch and go power snatch and power clean & jerks, and explosive movements in fatigued conditions.  

  • Finally, Aerobic Conditioning Days are your old school, long, slow trudge.  This is where we learn how to pace ourselves for distances and for bigger volumes.  We will be working a lot with the rower, kettlebells, and double unders.  We also will be pairing aerobic work with gymnastics skill practice, as we want to build our work capacity for more reps in movements like toes to bar and handstand push ups.  

Monday, September 10, 2018 - Muscular Endurance - Bar Muscle Ups

Tuesday, September 11, 2018 - Aerobic Endurance

Wednesday, September 12, 2018 - Max Strength - Back Squat

Thursday, September 13, 2018 - Muscular Endruance - Ring Muscle Ups

Friday, September 14, 2018 - Power Endurance - Power Clean + Power Jerk

Saturday, September 15, 2018 - Benchmark

Sunday, September 16, 2018 - Max Strength - Back Squat

Monday, September 17, 2018 - Muscular Endurance - Bar Muscle Ups

Tuesday, September 18, 2018 - Aerobic Endurance 

Wednesday, September 19, 2018 - Power Training - Front Squat/Split Jerk

Thursday, September 20, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Friday, September 21, 2018 - Muscular Endurance - Power Endurance

Saturday, September 22, 2018 - Max Strength - Back Squat

Sunday, September 23, 2018 - Benchmark

Monday, September 24, 2018 - Aerobic Endurance

Tuesday, September 25, 2018 - Max Strength - Back Squat

Wednesday, September 26, 2018 - Muscular Endurance - Bar Muscle Ups

Thursday, September 27, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Friday, September 28, 2018 - Power Training - Front Squat/Split Jerk

Saturday, September 29, 2018 - Benchmark

Sunday, September 30, 2018 - Muscular Endurance - Handstand Walk

Monday, October 1, 2018 - Max Strength - Back Squat

Tuesday, October 2, 2018 - Aerobic Endurance - Ring Muscle Ups

Wednesday, October 3, 2018 - Power Endurance - Power Snatch

Thursday, October 4, 2018 - Power Training - Front Squat/Split Jerk

Friday, October 5, 2018 - Muscular Endurance - Bar Muscle Ups

Saturday, October 6, 2018 - Power Endurance - Handstand Walk

Sunday, October 7, 2018 - Benchmark

Monday, October 8, 2018 - Muscular Endurance - Bar Muscle Ups

Tuesday, October 9, 2018 - Power Endurance - Power Snatch

Wednesday, October 10, 2018 - Max Strength - Back Squat

Thursday, October 11, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Friday, October 12, 2018 - Power Endurance - Power Clean + Power Jerk

Saturday, October 13, 2018 - Benchmark

Sunday, October 14, 2018 - Max Strength - Back Squat

Monday, October 15, 2018 - Muscular Endurance - Bar Muscle Ups

Tuesday, October 16, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Wednesday, October 17, 2018 - Power Training - Front Squat/Split Jerk

Thursday, October 18, 2018 - Power Endurance - Power Snatch

Friday, October 19, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Saturday, October 20, 2018 - Max Strength - Back Squat 

Sunday, October 21, 2018 - Benchmark

Monday, October 22, 2018 - Aerobic Endurance - Handstand Walk

Tuesday, October 23, 2018 - Max Strength - Back Squats

Wednesday, October 24, 2018 - Muscular Endurance - Bar Muscle Ups

Thursday, October 25, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Friday, October 26, 2018 - Max Strength - Back Squats

Saturday, October 27, 2018 - Benchmark

Sunday, October 28, 2018 - Power Endurance - Power Snatch

Monday, October 29, 2018 - Max Strength - Back Squat

Tuesday, October 30, 2018 - Muscular Endurance - Bar Muscle Ups

Wednesday, October 31, 2018 - Aerobic Endurance - 'The Horror'

Thursday, November 1, 2018 - Power Training - Front Squat/Split Jerk

Friday, November 2, 2018 - Power Endurance - Power Clean + Power Jerk

Saturday, November 3, 2018 - Aerobic Endurance - Kipping HPSU & T2B

Sunday, November 4, 2018 - Benchmark

Monday, November 5, 2018 - Aerobic Endurance - Ring Muscle Ups

Tuesday, November 6, 2018 - Power Endurance - Power Snatch

Wednesday, November 7, 2018 - Max Strength - Back Squat

Thursday, November 8, 2018 - Muscular Endurance - Bar Muscle Ups

Friday, November 9, 2018 - Power Endurance - Power Clean + Power Jerk

Saturday, November 10, 2018 - Benchmark

Sunday, November 11, 2018 - Max Strength - Back Squat

Monday, November 12, 2018 - Muscular Endurance - Bar Muscle Ups

Tuesday, November 13, 2018 - Power Endurance - Power Snatch

Wednesday, November 14, 2018 - Power Training - Front Squat/Split Jerk

Thursday, November 15, 2018 - Aerobic Endurance - Kipping HSPU & T2B

Friday, November 16, 2018 - Power Endurance - Power Clean + Power Jerk

Saturday, November 17, 2018 - Max Strength - Back Squat

Sunday, November 18, 2018 - Benchmark

Monday, November 19, 2018 - Aerobic Endurance - Ring Muscle Ups

Tuesday, November 20, 2018 - Max Strength - Back Squat

Wednesday, November 21, 2018 - Muscular Endurance - Bar Muscle Ups

Thursday, November 22, 2018 - CLOSED

Friday, November 23, 2018 - Max Strength - Back Squat

Saturday, November 24, 2018 - Benchmark - TESt

Sunday, November 25, 2018 - Muscular Endurance - TEST

Monday, November 26, 2018 - Power Endurance - TEST 

Tuesday, November 27, 2018 - Max Strength - TEST

Wednesday, November 28, 2018 - Aerobic Endurance - TEST

Thursday, November 29, 2018 - Muscular Endurance - TEST

Friday, November 30, 2018 - Power Training - TEST