The 2019 CrossFit Games season starts THIS FRIDAY. For most of us, this is our opportunity to leave it all on the floor and watch all of our hard work over the last year pay off. As a result, this is a special early blog courtesy of CompTrain - Ben Bergeron's online programming website, in an endeavour to help you lay out your training for this week and for the next five weeks to make sure that you can tackle each workout as freshly as possible.
Training is over—it’s time to compete.
Over the coming five weeks of competition, you should consider structuring your programming schedule in a way that sets you up for success in each workout. Once the Open is underway, we suggest follow the same weekly schedule, with the goal of maximising your potential in each workout. Here’s what it looks like:
While Thursday is typically a rest day, we all tend to perform better on Friday if we’re in the gym the day before. Given this, consider tackling each Thursday's workout at a lighter weight and lighter intensity than normal - but still attend. Try to avoid creating any sort of soreness or heavy breathing. Think of it like an active recovery day; the goal is to leave the gym feeling better than when we came in. You want to get your body moving, break a little sweat, mobilise, and then—shut it down. You want to leave the gym chomping at the bit to do a workout. If you are competing in the Open and want to make Thursdays an active recovery day at the box, talk to your coaches before the workout to explain why you are going lighter than usual.
On Fridays, you hit the workout. This is not a dry run—you’re going to hit it hard. That’s the mindset you should have: one and done. Now, if you’re trying to qualify, you may want to re-test on Monday. But you can’t go into it the first time thinking, If this doesn’t go well I’ll just redo it. You don’t know how you will feel over the weekend, and you don’t even know if our schedules will allow for a re-test. And if you truly don’t go full-speed into this workout, you don’t know how it truly feels. Best to move into Fridays as though Mondays didn’t exist.
Saturdays will be your skills refinement day, followed by some lower-impact fitness. If there are specific standards or skills in the Open announcement that you can refine in preparation for a re-attempt, this is the day to do so. For example: come to the Oly Lifting class and work through movements with a PVC and just the bar. For the metcon, go a little lighter than usual again in an effort to preserve capacity without breaking down the body.
Sunday is your Rest Day. If we can benefit from movement-specific mobility work, this is the day for it.
Monday is re-test day. If you want to do your absolute best in the Open, you should absolutely attack it again on Monday. Most of us have spent a year preparing for these workouts, and we want to leave no doubt that our score represents our best effort. It’s a win-win: We will almost always do better on Monday during a retest, and we get fitter by doing the workout on Friday. Talk to your coach if you would like to re-test your workout.
On Tuesdays try to get back to the business of fitness. Get in a good metcon sweat here. Knowing that you’ll back off a bit on Wednesday in preparation to go hard on Friday, Tuesday becomes your main fitness day during Open season.
Wednesdays will be programmed fitness, but to a lesser degree than Tuesdays. Consider it like a beefy active recovery day, where you get fitter, without excessive strain on the body.
Best of luck to everyone this week, make yourself proud!