July Programming Focus – CrossFit Fixx
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July Programming Focus


July Programming Focus

In June, we saw a few unique focuses…1.) Re-tests from February (“Death Row” and some of our favorite Open workouts). 2.) Tempo prescriptions for our main lifts. 3.) Weekly dose of the AMRAP Mentality.4.) Continuing our Weightlifting Wednesdays with progressing the clean and snatch. We’ve seen great progress and patience in all of our lifts — respecting the tempo and slowly progressing the clean and snatch.

With this in mind, here’s what you can expect for July!

First, we are going to continue our Weightlifting Wednesday trend. Through July we will progress toward single-rep heavy efforts in the EMOM format. This will set athletes up well for retesting their 1RMs in August.

Next, we will see our benchmark retests from March…get ready for: “Cali Bear”, “Jackie”, and “Helen”. Last (but not least), we are going to experiment with layering in a squat cycle through July and August. You can expect to squat at least 2x/week for load and/or volume as well as progress further towards heavy rep-max attempts via a 5-3-1 progression. Another added benefit to the timing of this cycle will be retesting the 3RM Front Squat and the 5RM Back Squat both in September.

Get ready to ride the gain train!

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