crossfit programming

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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The Process Camp - Crossfit Maximus, Lexington, KY

 

When: September 21st and 22nd

Where: CrossFit Maximus in Lexington, KY

Why: First off, this camp is open to all levels and to any athlete because it is guaranteed to teach you more than what you currently know. During this day and a half we are going to be giving you lots of tools and experience to take home and apply to your training or others you may coach and get your ready for the 2019 Open. Since this camp is about a month out from the October open, we will be focusing more on aspects you’ll see in the open specifically in the RX category: Muscle Ups, C2B, Pull ups, HSPU, HS Walking, all forms of Weightlifting and mono-structural (cardio), with specifics in Barbell Cycling, Efficiency, Technique, Pacing, Sport specific strategies, etc. So if you are looking to do your best in this year’s open and future opens to come then this is a camp you need to come to!

Through education/instruction sessions and breakout training sessions you can expect this inclusive camp to help you with your mental game, how to prepare for competitions like a local comp or the open, creative longevity in your fitness, and improve technical skills in weightlifting, gymnastics, and endurance. Plus our training sessions will be a great time to PR a lift or skill with our coaching staff and our fired up community! This training camp will be hands on and we will not be spending most of our time in a lecture or having you spend your time watching us workout!

Each participant will also receive a gift bag with some sweet gear from us and Driven Nutrition!


What to expect:

  • Check In - 9:45am

  • Saturday AM (10:15AM-1:15PM)

    Education session: Training Priorities, Differences in Training (Practicing, Training, Competing)

    Training session: Power Output/Endurance and Gymnastics Skill Session (Floor, Bar, Rings)

  • Lunch break (1:15-2:15pm) - catered on us!

  • Saturday PM (2:15-5:15pm)

    Education session: How to improve in the 3 areas of fitness (gymnastics, strength, endurance) and Energy System Training

    Training session: Technical and heavy lifting session (Oly, strength, accessory)

  • Saturday Night (7-9pm) - Fun team outing (TBD), optional and athlete’s expense.

  • Sunday AM (8:30-11:30am)

    Education session: How to get the most out of your training and using x-factors outside physical fitness. The Coaching Feedback Loop

    Training session: Sport specific (crossfit), Individual and team setting

  • Closing remarks about Noon

Secure your spot: OUR OTHER CAMPS SELL OUT! This camp is limited to the first 20 participants who secure their spot.

Cost: Early Bird Registration until August 21st at 11:59pm EST = $150 per athlete. As of and after August 22nd = $250 per athlete. Current members get a discount!

*Camp Tickets are non-refundable within 30 days of camp, but may be transferred to another person or for a camp at a later date.

The Process Camp - Beyond the Lines Crossfit, Kansas City

 

When: September 14th and 15th

Where: Beyond The Lines CrossFit in Liberty, MO (suburb of Kansas City, MO and 25 min from the Airport).

Why: First off, this camp sold out last year and we had a blast (if you couldn’t tell from the photo above and video) and we guarantee that it’ll fill up again! This camp is open to all levels, HOWEVER, this will be an extension and advancement from last years camp. Since this camp is about a month out from the October open, we will be focusing more on aspects you’ll see in the open specifically in the RX category: Muscle Ups, C2B, Pull ups, HSPU, HS Walking, all forms of Weightlifting and mono-structural (cardio), with specifics in Barbell Cycling, Efficiency, Technique, Pacing, Sport specific strategies, etc. So if you are looking to do your best in this year’s open and future opens to come then this is a camp you need to come to! During this day and a half we are going to be giving you lots of tools and experience to take home and apply to your training and others you may coach. Through education sessions and breakout training/workout debriefing sessions you can expect this inclusive camp to help you with your mental game, how to prepare for competitions like a local competition or the open, create longevity in your fitness, and improve technical skills in weightlifting, gymnastics, and endurance. PLUS our training sessions will be a great time to PR a lift or skill with our coaching staff and our fired up community and atmosphere! This training camp will be hands on and we will not be spending most of our time in a lecture or having you spend your time watching us workout!

Each participant will also receive a gift bag with some sweet gear from us and Driven Nutrition!


What to expect:

  • Check In - 8am

  • Saturday AM (8:30-11:30am)

    Education session: TBA

    Training session: Pacing Strategies

  • Lunch break (11:30-1pm) - catered on us!

  • Saturday PM (1-4pm)

    Education session: TBA

    Training session: Weightlifting and Barbell Cycling

  • Saturday Night (7-9pm) - Fun team dinner (TBD), optional and athlete’s expense.

  • Sunday AM (8:30-11:30am)

    Education session: TBA

    Training session: TBA

  • Closing remarks about Noon

Secure your spot: WE SOLD OUT LAST YEAR! This camp is limited to the first 20 participants who secure their spot.

Cost: Early Bird Registration until August 15th at 11:59pm EST = $150 per athlete. As of and after August 16th = $250 per athlete. Current members get a discount, ask us for code!

*Camp Tickets are non-refundable within 30 days of camp, but may be transferred to another person or for a camp at a later date.

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.

MAY WEAKNESS WOD FOCUSES💥

Check out the intents behind our May focuses or our Weakness Wod Teams (gymnastics, strength, and endurance).

💥APRIL’S WEAKNESS WOD FOCUSES💥

If you missed the April live announcement yesterday on our insta or facebook you can head back to our facebook page and rewatch it to find out more details about our focuses like: why, what, how, intents, and some movements you’ll see coming up for our Strength, Gymnastics, and Endurance Teams!

19.6 is... a Chance for you to Win a $250 Rogue Gift card!

The open is over but what should you be doing now? Here is what you should be taking advantage of to get some direction for the next open in October. See Below!! New Cycles begin April 1st!

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Join our Compete Program before April 6th, 2019 to be entered to WIN!

If you are on the fence, but want to give The Process Compete a try - Let's do it!! One $250 Rogue Gift Card will be given to someone who joins specifically between Now and April 6th! We will also be giving away one $50 1st Phorm gift card to another Compete member who joins before April 6th as well!

To see a sample of the programming and a tour of what it looks like through our app (SEE BELOW) or to find out more about our Compete Program -> CLICK HERE

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Weakness Wod:

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💥FEBRUARY’S WEAKNESS WOD FOCUSES💥

If you missed the February live announcement yesterday on our insta or facebook you can head back to our facebook page and rewatch it to find out more details about our focuses like: why, what, how, intents, and some movements you’ll see coming up for our Strength, Gymnastics, and Endurance Teams!

Try our Compete Program for 2 Weeks Completely FREE

That's right, you read that correctly, completely free, no credit card required! We are giving you access to our Compete Program and everything included for the first 2 weeks of 2019! Whether you want to have some great crossfit programming or get ready for the 2019 Crossfit Games Open, this is something you should try!

The Process - Kansas City Camp

BTL Camp.png

When: November 10th and 11th

Where: Beyond The Lines CrossFit in Liberty, MO (suburb of Kansas City, MO and 25 min from the Airport).

Why: First off, this camp is open to all levels and to any athlete because it is guaranteed to teach you more than what you currently know. During this day and a half we are going to be giving you lots of tools and experience to take home and apply to your training and others you may coach. Through education/instruction sessions and breakout training sessions you can expect this inclusive camp to help you with your mental game, how to prepare for competitions like a local comp or the open, creative longevity in your fitness, and improve technical skills in weightlifting, gymnastics, and endurance. Plus our training sessions will be a great time to PR a lift or skill with our coaching staff and our fired up community! This training camp will be hands on and we will not be spending most of our time in a lecture or having you spend your time watching us workout!


What to expect:

  • Check In - 8am

  • Saturday AM (8:30-11:30am)

    Education session: Training Priorities, Differences in Training (Practicing, Training, Competing)

    Training session: Power Output/Endurance and Gymnastics Skill Session (Floor, Bar, Rings)

  • Lunch break (11:30-1pm) - catered on us!

  • Saturday PM (1-4pm)

    Education session: How to get in the 3 areas of fitness (gymnastics, strength, endurance) and Energy System Training

    Training session: Technical and heavy lifting session (Oly, strength, accessory)

  • Saturday Night (7-9pm) - Fun team outing (TBD), optional and athlete’s expense.

  • Sunday AM (8:30-11:30am)

    Education session: How to get the most out of your training and using x-factors outside physical fitness. The Coaching Feedback Loop

    Training session: Sport specific (crossfit), Individual and team setting

  • Closing remarks about Noon

Secure your spot: This camp is limited to the first 20 participants who secure their spot.

Cost: Early Bird Registration until October 11th at 11:59pm EST = $150 per athlete. As of and after October 12th = $250 per athlete.

*Camp Tickets are non-refundable within 30 days of camp, but may be transferred to another person or for a camp at a later date.