2019 Mini Season Outline
April – October 2019
Below is an outline of our programming phases for the coming shortened season. The mission of the the TRAIN program is to provide busy individuals with the most efficient and effective online training program that supports long-term health and longevity. Our goal is not to produce competitive athletes, but to prepare members to be ready for anything life throws their way, any time of the year. However, we do recognize the benefit of having a goal to focus our training, and the CrossFit Games Open provides a natural target for us to work towards. The Open affords an opportunity for us to connect with the worldwide CrossFit community, test our personal progress, and re-evaluate our training goals. This season will be shortened with another Open quickly approaching in October, but we will still progress through all four of our usual training phases. After October, we’ll return to our yearly programing cycle that will lead us towards the next Open in October of 2020 . The cornerstone of our programming will always be general physical preparedness, or classic CrossFit, but we will shape the remainder of our 60-minute training sessions to meet different goals depending on the time of year. Below is an outline of the four major phases of training we will complete and what you can expect with each:
Refining Phase (March 25th-June 15th)
12 Weeks/2 benchmark weeks + 10 week cycle
The Refining Phase is an opportunity to build our aerobic base while we take a step back to refine our technique and work toward new skills. It’s easy to get caught up in competition and PRs, but we’re in this for the long haul – we want to be functional as we age well into our older years. In order to make that happen, significant time must be spent developing our oxidative energy system and making sure we are moving well before adding load or intensity. This takes time, and with our ultra-busy schedules we are often short on that precious resource. The bulk of our hour will still be filled with well-rounded GPP workouts including a variety of skills, time domains, and loading, and we’ll continue to test one benchmark workout per week throughout the Refining Phase. Our energy system focus for this phase will be the Endurance Zone.
Benchmarks – 2 Weeks
The first two weeks of the Refining Phase will include several baseline aerobic, anaerobic and strength workouts as well as a protocol to determine your heart rate at your lactate threshold. This will provide you with parameters for appropriately modifying workouts during the rest of the season. We will continue to revisit these benchmarks throughout the season to monitor your progress and update your training parameters. These benchmarks are not meant to be stressful, but rather to give us an opportunity to establish baseline numbers.
Lifting Cycle – 10 week cycle
During the Refining Phase, our lifting cycles will develop strength in the basic lifts: back squat, front squat, deadlift, and press. We’ll be specifically focused on improving our 20 rep back squat, and we’ll use variations of each lift (e.g. tempo and pause squats, single leg RDL, and behind the neck presses) to increase our adaptation. After 5 weeks we will have a “deload” week without these strength sessions – this will allow our bodies some time to recover and adapt.
Gymnastics skills – 12 week progressions
During the Refining Phase, our gymnastics work will be focused on developing positions and body awareness. Over the course of the 12 weeks, we will complete progressions for hollow and arch positions, handstands, muscle up transitions, pistols, L-sits, and jump rope skills.
Olympic Lifting – 1 session per week
We’ll incorporate one dedicated Olympic lifting session (either Clean and Jerk or Snatch) per week.
Building Phase (June 16th – August 10th)
8 weeks/2 four-week cycles
After refining our technique, we will begin to add more load and volume in the major lifts and develop our body’s durability. The Building Phase will include 4-week strength cycles including the major squats, deadlift and shoulder press in a 7-5-3 rep scheme. We will also continue to build strength for gymnastics movements with strict weighted pull-ups and dips, and we will spend focused time on Olympic lifting each week. Our energy system focus for this phase will be Sublactate Zone. The core of the programming will continue to be GPP workouts covering the full gamut of weightlifting, gymnastics, and monostructural skills, and we will continue to test one benchmark workout per week.
Acceleration Phase (August 11th – October 5th)
8 weeks/2 four-week cycles
Once we have built a strong foundation of technique and strength, we will start to increase the intensity with the Acceleration Phase of the program. Here our lifting cycles will be completed with very little rest, but we will continue to see gains in strength in upper and lower body movements (FSQ, BSQ, DL, Pull-Up, Dip, and Overhead Press). We will spend time training more complex strict gymnastics movements (muscle-ups, handstand push-ups), Olympic lifting, and endurance every week. Our energy system focus for this phase will be the Lactate Zone, but we will also increase our volume of lower intensity oxidative work to improve recovery. Our weekly benchmark workout tests during this phase will be largely composed of previous Open workouts as we approach the CrossFit Games Open season.
Testing Phase (October 6th – November 16th)
The Testing Phase is the fun part – this is where we get to measure our progress over the past year. The Open workouts will be programmed as our weekly benchmark on Fridays, and we will spend a larger portion of the rest of our workouts during this phase focused on recovery. We will continue an abbreviated strength cycle to maintain our strength throughout the Open, and we will train the full spectrum of skills during this time period in our GPP workouts. The week after the Open will be a traditional “deload” week.