accessory

Pre-Season / Open Prep Compete Cycle

2019 Crossfit Open Prep / Pre-Season Compete Program Cycle Overview: 8-5 to 9-28-19

MONDAY:

Pacing Strategies: -Intensity -% -Rest

TUESDAY:

Sports Specific/Mixed Modal EMOMs: -Skill -Volume

WEDNESDAY:

Strength/Heavy Day: - Olympic lifting - Power lifting - Bodybuilding/Accessory

THURSDAY:

Active Recovery/Longer Aerobic Sustainability “Thoroughbred Thursdays” - Lower Skill

FRIDAY:

Strength/Skill: -Gymnastics or Strength Technique

Conditioning: Open style workout -could be open repeat or something similar)

SATURDAY:

Team/Partner WOD - Anything is up for grabs!

Strength: Post Wod Lifting

SUNDAY:

Rest

First Week Example:

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Mid-Season Compete Cycle

MONDAY:

Strength: Weightlifting (*m,w,f shift)

Conditioning: IWT-(Interval Weight Training) monostructural, gymnastics, weightlifting

TUESDAY:

Conditioning: Longer Cyclical and sports specific EMOMs

WEDNESDAY:

Strength: Powerlifting (*m,w,f shift)

Gymnastics: Skill development/progression EMOMs

Conditioning: Barbell Cycling and/or Gymnastics

THURSDAY:

Active Recovery

FRIDAY:

Strength: Unilateral + Core (*m,w,f shift)

Conditioning: Benchmarks workouts (girl, hero, name, benchmark, open workouts)

SATURDAY:

Team/Partner WOD - Anything is up for grabs!

SUNDAY:

Rest

*m,w,f shift = these strength focuses will shift each week, for example: Weightlifting on Monday, Powerlifting on Wednesday, and Unilateral/Core on Friday for week 1, but for week 2 it might be: Powerlifting on Monday, Unilateral/Core on Wednesday, and Weightlifting on Friday.

10 Accessory Movements You Need to Be Doing

Most times to progress we actually need to slow things down a bit and practice... key word: practice, not competing. Time spent practicing should be filled with accessory movements that support correct movement and learning new skills. We are not even scratching the surface of movements or skills that could be on this list but here are some common accessory movements that will help you get a lot of bang for your buck.