The CrossFit Open is done and dusted and you absolutely smashed it!!! Some amazing efforts from so many of you, and an amazing community spirit throughout.
For the programming for April we focus on building foundational strength through our Squat and Deadlift patterns, as well as some work on different techniques when going overhead. There will continue to be a sprinkling of CrossFit benchmark workouts throughout the month, a slight gymnastics bias towards the HSPU and Pull up. Lastly there are some nice long EMOM’s an chippers to get stuck into.
Overall for the CrossFit programming in April we will be focusing just a little more on strength, and a tiny bit less on skill. When the higher skill movements increase in May and June we will have built a great foundation to build upon.
For Gymnastics we finished off March at the start of a cycle focusing on the HSPU (to compliment our CrossFit programming), and we were are also working towards our bar muscle up. This is still a focus in the first half of April and then later in the month this ‘push/pull’ transfers over to the rings.
For Oly Lifting we will build on some barbell cycling skills during the week, and then Coach Clare will be getting you ready to test your maxes at the weekends. She will really focus on each specific lift in detail and give you plenty of time to learn and develop.
Build is in the final meso cycle of this first phase of the year so we will be revisiting some of the lifts from Jan and Feb and trying to increase our output during April.
Lastly Aprils Sweat and Hyrox Classes are spicy!. We have upped the intensity for Hyrox and this will lead nicely into our next Hyrox sim on May 11th. Sweat will incorporate some fun DB variations of classic wods and plenty of cardio.
The next year of programming has now been mapped out following a review of the open, and we are ready to go for the remainder of the year!
To finish up the review of April’s programming I would like to give special thanks to each and every one of you for putting in the hard work for the year so far. You have all embraced some really challenging workouts with a real enthusiasm and drive that I have rarely seen over the last 16 years of caching and programming. While there will always be things we love, and hate. While there will always be some things we want to see more of, and other things we would prefer to avoid, I have been blown away by your ability to embrace the challenge and adapt. Rest assured my main goal is to help you all become fitter, stronger, and healthier, while having lots of fun!
With all the above in mind, Thank you, I will ease off the lunges and box step ups just a tiny bit for April.. you have earned it!!
Simon
