I like this workout choice for a Friday, finishing the week with the day that has the highest volume of repetitions because the individual has more time to recover over the weekend.
As the year get closer to the open though I’d put this style of workout earlier in the week so it can performed with more intensity when the athlete is fresh. Only programming note I have for this is I’d most likely require everyone to do step down box jumps, unless they were serious competitors.
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Sideways tabata is one of the best options for writing a simplified class workout. An example of a class that would be good for a workout like it is boot camp, free trail day, or bring a friend day.
The reason why it works so well is because: - everyone’s work to rest ratio are set, this prevents new bird from coming out to hot early, then crashing and burning - the movements chosen are often of the simpler variety that don’t offer the option of heavy loading - lastly the duration of work for each interval on each movement is so short, that is unlikely the athletes will get extremely sore from the workout. As long different body parts are taxed each exercise I’m not huge fan of using 21-15-9 rep schemes or very short high intensity workouts with general population CrossFit programs for a few reasons:
1. To perform a workout at high intensity, movement pattern must be adequate for all exercise that are to be performed. If there is one exercise, say pull up, the athlete is inefficient with then intensity of the decreases greatly missing the point of the stimuli 2. As exercise intensity increases, so does the risk poor movement and injury. 3. Very short, high intensity workouts don’t provide the athlete with many reps of practice to try a and hone their skills. 4. Lastly, quite often people don’t spend enough performing low intensity activity over a long duration to develop a base. This adaptation is very important because it is what allows us to recover. This 10 AMRAP could have been a much more well written workout, there are a few options.
1. Decease the duration of the AMRAP to lower the overall of the similar squat pattern the two movements have. 2. Add a third move like an upper body gymnastic that will break up the two lower body movements, allowing for a higher average power to be maintained during the duration of the workout. 3. Increase the difficulty of one of the two movements in the complex, to slow cadence of reps accumulated. This ca be done by increasing box height or increasing barbell weight. I like this couplet and others that have similar movement selection because they are not suited for either the barbell dominant or gymnastic dominant athlete.
Or in other terms the strength speed athlete and relative strength athlete. To reinforce this even more all that would need to be done is either/both increase the weight of the barbell and/or perform strict/deficit hspu. These low rep ladders are also great for new athletes because it allows them to develop more since the quantity of reps they need to do each isn’t that high. |
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November 2021
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