April 2023 CrossFit Programming Focus

During the month of March we tackled weekly Pull-Up work, and finished out the CrossFit Open with a bang!

Overall, March was a sort of “prep month” to transition us into our next macro-cycle: Build.

The next 3 months are going to be centered around building a STRONG base both with our classic strength movements, but also with our strict gymnastics movements. We start this cycle off with 5 weeks of tempo for the Back Squat/ Deadlift/ Strict Press.

This is NOT meant to be excessively heavy, it is there to reinforce position and prime everyone for our 6-week Wendler cycle that is coming next month! Until then, we are in the “slow and steady” mentality during our lifting sessions.

Working strict gymnastics, specifically the Push-Up/ Handstand Push-Up/ Pull-Up/ Ring Muscle-Up, will be another primary focus this month and next month. By developing strength in these movements, the kipping variations will improve AND we are helping ensure our bodies stay healthy/ can hold up to kipping movements.

Our final focus is going to be our Aerobic Capacity conditioning efforts. This will take shape with 15:00-18:00 workouts (plenty of AMRAPs/ EMOMs/ Chippers) that sit somewhere b/t RPE 7-8. The idea is to build your engine and the best way to do that is to KEEP MOVING during conditioning pieces. Those heavy days or sprint-style workouts are still going to be sticking around but the overall focus is finding your 70-80% and trying to improve it!       

Tempo Cycle (3/27-4/30)

  • Week 1 (3/27-4/2)
    • Back Squat/ Deadlift/ Strict Press 3×8 (31X1)
  • Week 2 (4/3-4/9)
    • Back Squat/ Deadlift/ Strict Press 3×6 (21X1)
  • Week 3 (4/10-4/16)
    • Back Squat/ Deadlift/ Strict Press 3×4 (11X1)
  • Week 4 (4/17-4/23)
    • Back Squat/ Deadlift/ Strict Press 3×2 (11X1)
  • Week 5 (4/24-4/30)
    • Deload Week 


Workout Weekly April Commitments

  • (1) Deadlift/ Squat/ Press Day 
  • (2) Strict Gymnastics Strength Day 
  • (2-3) Mod-Long Workouts

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx