|Week 1||Rest||Rest||Rest||Task Priority Met Con||Fixed Stength 3x5 reps||Rest||Variable Benchmark|
|Week 2||20 Min AMRAP||Fixed Strength 3x10 reps||Rest||Task Priority Met Con||Fixed Stength 3x5 reps||Rest||Variable Benchmark|
|Week 3||15 Min AMRAP||Fixed Strength 3x8 reps||Rest||Task Priority Met Con||Fixed Stength 3x5 reps||Rest||Variable Benchmark|
|Week 4||12 Min AMRAP||Fixed Strength 3x6 reps||Rest||Task Priority Met Con||Fixed Stength 5x3 reps||Rest||Variable Benchmark|
|Week 5||15 Min AMRAP||Fixed Strength 3x4 reps||Rest||Task Priority Met Con||Fixed Stength 5x3 reps||Rest||Variable Benchmark|
|Week 6||20 Min AMRAP||Fixed Strength 3x10 reps||Rest||Task Priority Met Con||Fixed Stength 3x5 reps||Rest||Variable Benchmark|
The chart above is the template I designed for my new 6 week program. I encourage anyone interested in trying it out to sit down and make a list of their weaknesses and skills that they want to improve. Three of the training days, we will all follow the same program – 2 strength days and a CrossFit benchmark day. The other 2 training days (time priority and task priority) should be chosen by you provided it stays within the outlined parameters.
Below is a general guideline of the first 6 week microcycle. Please keep in mind that you may adjust your own work/rest days. I chose these days because it fits best with my schedule. These initial six weeks have a progressive strength focus.
Sunday – AMRAP is variable and should be chosen based on Saturday’s programming. Incorporate gymnastics skills.
Monday – Strength – work up to 3 working sets across of each of the following 4 movements. Front squat, Barbell lunge, Bench press, Weighted pull-up. Increase weight each week.
Tuesday – Rest
Wednesday – Vary volume weekly, incorporate weak skills, choose movements that were not in Sunday’s AMRAP. Keep workouts to 20 mins or less
Thursday – Strength – Weeks 1 through 3 work up to 3 sets of 5 across. Weeks 4 through 6 work up to 5 sets of 3 across. Back squat, Shoulder Press, Deadlift. Total volume of working reps remains constant. Increase weight each week.
Friday – Rest
Saturday – Choose from Diane, Fran, Elizabeth, Grace, Helen, Jackie (or any CrossFit benchmark WOD that you can complete in 15 minutes or less, rx’d weights recommended). These benchmarks will be repeated in the next 2 phases.