Performance Individual Training (Monthly) - SugarWod
Get access to comprehensive training, specific warmups, progressions, workout intent, strategy, a leaderboard and so much more.
This performance individual track takes our already amazing blog to a new level. If you want to get serious about your training and start to make serious improvements this track is right for you.
You will be given access to SugarWod to track your workouts, follow the leaderboard and get all you need on your mobile device. This is a monthly recurring subscription.
Olympic Weight Lifting progressions
Gymnastics skill and Volume work
Mono-structural Conditioning pieces
Full body Accessory Work
Access to LEADERBOARD on SugarWod to compare scores
Warm ups and Workout strategies
The program's cycles are built to peak for the open each year. We use a block system to separate training focuses. There are 4 blocks (prior to the Peak/Taper phase) from Open to Open. Training methodology and focus modulate block-to-block in an effort to peak the key foundations of CrossFit at the commencement of the Open (strength, olympic lifting, CrossFit fitness, gymnastics and endurance; these are broken down into more granular points of analysis intra-block).
Each Block is divided into two micro-cycles that last 5-weeks (4-progressive overload weeks followed by 1-deload week). Each micro-cycle is broken down into two min-cycles that last 2-weeks (we program on a 14-day basis rather than the traditional 7-day to account for the variance required to excel in CrossFit while still maintaining minimum required linearity within normal training constructs).
An Overview of Purpose for Each of the Blocks
Block 1 Strength Base Oly, Intense CrossFit, Gymnastic Skill, Preventative Accessory, Core Volume
Block 2 Aerobic Base, Power Olympic, Long CrossFit, Gymnastic Volume, Strength Accessory, Core Rigidity
Block 3 Mid-Tier Strength, CrossFit Blend, Aerobic Deceleration, Gymnastic Volume, Preventative Accessory, Core Volume
Block 4 Event Peak Strength, CrossFit Open Prep, Aerobic maintenance, Gymnastic Realization, Preventative Accessory, Core Realization
Peak/Taper Peak for Open (~2-weeks; based on actual timing of Open)
As the sport evolves the focus of the Blocks may also change.