Welcome to Elite Programming!
This blog is all about training, training, training! And some nutrition on the way!
The purpose?
To focus on your weaknesses and training for the Crossfit Games Open Season.
What makes us different?
we have over 10 years of experience training for reaching the top of our fitness goals. From boxing to weight training, from Krav Maga to Crossfit we got your back! So please make sure to refer this site to other as I know you'd love the competition, am I right?
How?
The training will be programmed in 4 sections each day. Weightlifting, Strength, Skills and Met-con to rev the engine up!
When?
The programming will be scheduled based on 5 days of training with 1 active rest and 1 full recovery day. This has worked great on athletes as it allows to have the proper recovery for the next session and avoid over-training.
What?
Following a typical Crossfit Programming based on Weightlifting, Gymnastics and Mono-structural.
So let's get into it!
WEIGHTLIFTING
a) squat snatch --> 1RM of the day!
We are starting so go hard on this one.
a.1)5 sets of triples with the 70% of a.
b) Front Squat --> Choose a range between 1-5 and AHAP. in 10 minutes.
Perform 1 unbroken set of as many as you can do with the
70% of b
c) 4 sets MAX EFFORT. No rest between movements.
Ring Rows *Feet placed at the same level of rings
Ring Dips
Ring Push Ups *Feet placed at the same level of rings
d) Met-con
Amrap 8 minutes
12 Pull ups
6 Deadlifts (#225, #135)
Rest 2 minutes exactly
Amrap 8 minutes
12 Pull ups
6 Front Squats (#185, #115) *from ground
