PHASE 2 - PROGRAMMING OUTLINE

6/18/18 - 9/9/18

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Phase 2 is the SECOND Macrocycle of the Annual Plan and goes from June 18, 2018 thru September 9, 2018.  This is Phase 2 of 5 for our long cycle that culminates with the 2019 CrossFit Open. Phase 2 has a focus on building and developing explosive strength.  We prioritize strength-speed in this second phase to take the general strength we developed earlier and start learning how to use it quickly.  The gymnastics movements will start becoming more advanced and utilize more dynamic work.

The SWODs will consist of 6 barbell movements and 6 gymnastics movements.  The 6 barbell movements will be broken up between three primary and three secondary.  The gymnastics movements will be broken in a similar way. The three primary barbell movements will be coupled with the three secondary gymnastics movements.  The three primary gymnastics will be paired with the secondary barbell.

  • The Primary Barbell Focus will be the back squat, push press, and clean.  

  • The Secondary Barbell Focus will be the front squat, bench press, and snatch.

  • The Primary Gymnastics Focus will be Chest to Bar Pull Ups, Toes to Bar, and Handstands.  

  • The Secondary Gymnastics Focus will be the strict muscle ups, strict chest to bar pull ups, and strict dips.  

The program is still routed in developing general strength, but more and more dynamic movement patterns that require explosive strength will become front and center.  The working sets for the SWODs will be less than the Phase 1 to allow for more sets at closer to absolute strength levels, AND for these reps to be performed with greater speed.

PRIMARY BARBELL:  The Why?

  • For the primary barbell movements we see the back squat still featured.  This is such a great general strength builder for CrossFit it will remain a major feature of our program for most of the year.  

  • The push press becomes a new featured movement.  Is is extremely important for developing upper body explosive strength, and is a prerequisite for later jerk work.  

  • The clean is upgraded from a secondary barbell movement from the last cycle to a primary.  The clean allows us to move heavy weights, but explosively. 

SECONDARY BARBELL:  The Why?

  • We are keeping the front squat for this cycle.  It has helped wonders with position in the squat, and is such an important strength developer for the clean that we will keep it.  

  • The bench press is now downgraded from a primary movement to a secondary.  It is a great tool for developing upper body strength and will help balance the push press of our primary movement.

  • The snatch is now making an appearance as a secondary movement.  It is a lighter explosive movement when compared to the clean, and requires a lot of technical know how and mobility.  BUT it is wonderful at developing full body explosive power.

PRIMARY GYMNASTICS:  The Why?

  • We developed a good amount of strict pull up strength in the last cycle, and now we want to turn that into chest to bar kipping pull ups.  So we will.

  • Toes to bar now becomes a primary movement, and we will start learning the timing for this movement.  We developed a lot of basic strength for this movement in the last cycle.

  • Because of the difficulty of handstands and because how essential they are, we are going to continue to work on them as a primary featured movement.  Last cycle we worked on developing positional strength and began to blend those positions together. This cycle we are going to work on building up repetitions with strict handstand push ups, while maintaining positional work.

SECONDARY GYMNASTICS:  The Why?

  • We are introducing some strict ring muscle up work this cycle to help us out later when it becomes a featured movement.  Positional strength in the movement will be prioritized in this phase.  The complete movement will be worked in during Phase 3 in greater ernest.     

  • Strict pull ups have been downgraded to a secondary movement this cycle, but we are upping the range of motion to chest to bar.  We want to keep this strength up and develop it in athletes who still are working on building a base here.

  • Strict dips have been downgraded to a secondary movement this cycle.  We want to keep this strength up and develop it in athletes who still are working on building a base here.  

WOD:

  • Each of the WODs will generally feature a varied whole body approach to movement selection in order to generalize the fitness program despite the periodization of the SWODs. 
  • However, each WOD will be biased towards a particular energy system.  For example,
    • On upper body barbell days (push press/bench press) the WOD will be biased towards Aerobic Conditioning.  This is to condition the body for endurance events.
    • On lower body barbell days (back squat/front squat) the WOD will be generally favoring Lactic Conditioning.  This will help with building up tolerance for lactate and metobolic acidosis in the muscles.  This is great for sprinting to a finish line, or maintaining uncomfortable efforts for longer (stamina). 
    • On full body barbell days (snatch/clean) the WOD will favor aLactic Conditioning work outs.  These are workouts that help with developing max acceleration and max strength.  Think of this as your sprinting days, and they will really help with power development.   

PHASE 2:

  • Mesocycle 1: Base
    • Week 1: Base

Monday, June 18, 2018: clean/dips

Tuesday, June 19, 2018: bench press/toes to bar

Wednesday, June 20, 2018: push press/strict chest to bar

Thursday, June 21, 2018: back squat/muscle up

Friday, June 22, 2018: snatch/handstand

Saturday, June 23, 2018: Benchmark

  • Mesocycle 1: Base
    • Week 2: Shock

Sunday, June 24, 2018: clean/dips

Monday, June 25, 2018: front squat/kipping chest to bar

Tuesday, June 26, 2018: push press/strict chest to bar

Wednesday, June 27, 2018: bench press/toes to bar

Thursday, June 28, 2018: back squat: muscle up

Friday, June 29, 2018: clean/dips

Saturday, June 30, 2018: snatch/handstand

Sunday, July 1, 2018: Benchmark

  • Mesocycle 1: Base
    • Week 3: Deload

Monday, July 2, 2018: push press/strict chest to bar

Tuesday, July 3, 2018: front squat/kipping chest to bar

Wednesday, July 4, 2018: CLOSED

Thursday, July 5, 2018: clean/dips

Friday, July 6, 2018: bench press/toes to bar

Saturday, July 7, 2018: Benchmark

  • Mesocycle 1: Base
    • Week 4: Peak

Sunday, July 8, 2018: Push press/strict chest to bar 

Monday, July 9, 2018: snatch/handstand

Tuesday, July 10, 2018: back squat/muscle up

Wednesday, July 11, 2018: front squat/kipping chest to bar

Thursday, July 12, 2018: clean/dips

Friday, July 13, 2018: push press/strict chest to bar

Saturday, July 14, 2018: bench press/toes to bar

Sunday, July 15, 2018: Benchmark

  • Mesocycle 2: Prep
    • Week 1: Base

Monday, July 16, 2018: back squat/muscle up

Tuesday, July 17, 2018: snatch/handstand

Wednesday, July 18, 2018: clean/dips

Thursday, July 19, 2018: push press/strict chest to bar

Friday, July 20, 2018: front squat/kipping chest to bar

Saturday, July 21, 2018: Benchmark

  • Mesocycle 2: Prep
    • Week 2: Shock

Sunday, July 22, 2018: back squat/muscle up

Monday, July 23, 2018: bench press/toes to bar

Tuesday, July 24, 2018: clean/dips

Wednesday, July 25, 2018: snatch/handstand

Thursday, July 26, 2018: push press/strict chest to bar

Friday, July 27, 2018: back squat/muscle up

Saturday, July 28, 2018:front squat/kipping chest to bar

Sunday, July 29, 2018: Benchmark

  • Mesocycle 2: Prep
    • Week 3: Deload

Monday, July 30, 2018: clean/dips

Tuesday, July 31, 2018: bench press/toes to bar

Wednesday, August 1, 2018: push press/strict chest to bar

Thursday, August 2, 2018 back squat/muscle up

Friday, August 3, 2018: snatch/handstand

Saturday, August 4, 2018: Benchmark

  • Mesocycle 2: Prep
    • Week 4: Peak

Sunday, August 5, 2018: clean/dips

Monday, August 6, 2018: front squat/kipping chest to bar

Tuesday, August 7, 2018: push press/strict chest to bar

Wednesday, August 8, 2018: bench press/toes to bar

Thursday, August 9, 2018: back squat/muscle up

Friday, August 10, 2018: clean/dips

Saturday, August 11, 2018: snatch/handstand

Sunday, August 12, 2018: Benchmark

  • Mesocycle 3: Comp
    • Week 1: Base

Monday, August 13, 2018: push press/strict chest to bar

Tuesday, August 14, 2018: front squat/kipping chest to bar

Wednesday, August 15, 2018: back squat/muscle up

Thursday, August 16, 2018: clean/dips

Friday, August 17, 2018: bench press/toes to bar

Saturday, August 18, 2018: Benchmark

  • Mesocycle 3: Comp
    • Week 2: Shock

Sunday, August 19, 2018: push press/strict chest to bar

Monday, August 20, 2018: snatch/handstand

Tuesday, August 21, 2018: back squat/muscle up

Wednesday, August 22, 2018: front squat/kipping chest to bar

Thursday, August 23, 2018: clean/dips

Friday, August 24, 2018: push press/strict chest to bar

Saturday, August 25, 2018: bench press/toes to bar

Sunday, August 26, 2018: Benchmark

  • Mesocycle 3: Comp
    • Week 3: Deload

Monday, August 27, 2018: back squat/muscle up

Tuesday, August 28, 2018: snatch/handstand

Wednesday, August 29, 2018: clean/dips

Thursday, August 30, 2018: push press/chest to bar pull ups

Friday, August 31, 2018: front squat/kipping chest to bar pull ups

Saturday, September 1, 2018: bench press/toes to bar

Sunday, September 2, 2018: back squat/muscle up

Monday, September 3, 2018: Closed

  • Mesocycle 3: Comp
    • Week 4: Peak

Tuesday, September 4, 2018: TEST: Clean/Dips

Wednesday, September 5, 2018: TEST: Snatch/Handstand

Thursday, September 6, 2018: TEST: Push press/Strict Chest to Bar

Friday, September 7, 2018: TEST: Back Squat/Muscle Up

Saturday, September 8, 2018: TEST Bench Press/Toes to Bar

Sunday, September 9, 2018: TEST Front Squat/Kipping Chest to Bar