TRAINING BLOCK OVERVIEW

This training block is the first of our three blocks leading up all the way to the 2022 CrossFit Games Open (starting on 24th Feb 2022). As a slight change from our usual 12-week format, this one will be 8-weeks long (split into smaller 4-week cycles as usual) and the next two blocks will be 7-weeks each:

8-weeks: Open base block (Starts September 20th 2021)
7-weeks: Open build block (Starts November 15th 2021)
7-weeks: Open “training camp” (Start January 3rd 2022)

Even if you’re not planning on competing in the Open, these three training blocks give you a logical progression to help level up your performance for the upcoming season.

As always, you can choose your focus for each block based on your needs:

Engine

If you’re looking to improve your work capacity/recovery ability and build a bigger engine before the Open (improve your monostructural and sport-specific conditioning) then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 8-weeks, you might want to choose the SPP stream instead (for more competition style workout practice).

Strength

If you’re looking to get significantly stronger before the Open (improve your squats, deadlift, upper body strength and weightlifting numbers) then this is the best choice for you. You will do enough conditioning to be ready for smaller competitions/qualifiers but if you have a major event coming up within the next 8-weeks, you might want to choose the SPP stream instead.

SPP (Sport-Specific Physical Preparation)

If you’re getting ready for a competition in the next 8-weeks, SPP plan is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often. Note that training on Engine and SPP streams is very similar with the main difference being the types of conditioning sessions.

The main priority for this stream is building you a bigger, more efficient engine.

The next 8-weeks are focused on developing foundations and much of the conditioning will be done on machines/running. This helps keep the priority on excellent execution/proper intensity on the different intervals in the plan.

You’ll do 4-5 conditioning sessions each week (3 intervals, 1 low intensity, 1 competition workout) spread across four (4) days. The lower intensity aerobic base session is an optional one you can do on Saturdays before (or after) the main session. Make the interval sessions your main priority each week (make sure you show up ready to work).

Fridays are focused on skill development (barbell cycling, gymnastics capacity and movement fundamentals). Each day will also have a strength component built around the main lifts and including heavier weightlifting on Saturdays before the competition workout.

Overall these next 8-weeks will help you lay a solid conditioning foundation for the upcoming training blocks and the 2022 Open.

What will the training look like?

Monday
​Long sports specific intervals. One of the main conditioning pieces of the week, push yourself. The session starts with position focused snatch complexes and paused back squats. You could do the lifting in a separate session If you’d like to split the training up.

Tuesday
​Run/Row intervals (most weeks you’ll choose one or the other, with some weeks having mixed intervals). Another important conditioning piece but more controlled pacing than on Monday.

Low volume Push press linear progression, and deadlifts (alternating weeks heavier/more sets) before conditioning. You could do the lifting in a separate session if you like.

Wednesday
​Active recovery / Rest day

Thursday
​Short high intensity intervals with 2:1 work:rest ratios. These will be challenging sets so come prepared to put in the work.

Alternating weeks of full clean & jerk and power clean + hang clean complex. Optional assistance work to finish the session.

Friday
​A skill session is focused on barbell cycling, gymnastics capacity and movement fundamentals. Alternating weeks of Front squat and lunges to build leg strength.

Saturday
​Heavy lift of the week (Clean and jerk, Snatch, Clean) followed by the competition workout of the week.

Optional additional longer aerobic base conditioning session to be done before or after the main session (as a separate session).

Sunday
​Rest day

The main focus of this stream is to improve your capacity in competition workouts and prepare for upcoming events. It has a more varied structure than the strength and engine streams.

The next 8-weeks look very similar to the engine stream with the focus on developing a solid base but with more competition style workouts.

You’ll do four (4) conditioning sessions each week (2 intervals and 2 competition workouts) spread evenly across the week. While the competition style workouts are fun and important, make the interval sessions your main priority each week (make sure you show up ready to work).

Fridays are focused on skill development (barbell cycling, gymnastics capacity and movement fundamentals). Each day will also have a strength component built around the main lifts and including heavier weightlifting on Saturdays before the competition workout.

Overall these next 8-weeks will help you lay a solid conditioning foundation for the upcoming training blocks and the 2022 Open.

What will the training look like?

Monday
​Long sports specific intervals. One of the main conditioning pieces of the week, push yourself. The session starts with position focused snatch complexes and paused back squats. You could do the lifting in a separate session If you’d like to split the training up.

Tuesday
​First competition style workout of the week.

Low volume Push press linear progression, and deadlifts (alternating weeks heavier/more sets) before conditioning. You could do the lifting in a separate session if you like.

Wednesday
​Active recovery / Rest day

Thursday
​Short high intensity intervals with 2:1 work:rest ratios. These will be challenging sets so come prepared to put in the work.

Alternating weeks of full clean & jerk and power clean + hang clean complex. Optional assistance work to finish the session.

Friday
​A skill session is focused on barbell cycling, gymnastics capacity and movement fundamentals. Alternating weeks of Front squat and lunges to build leg strength.

Saturday
​Heavy lift of the week (Clean and jerk, Snatch, Clean) followed by the second competition workout of the week.

Sunday
​Rest day

The main priority for this stream is long-term strength development.

The next 8-weeks are focused on developing your weightlifting. You’ll build on the strength gains from the previous block by refining your weightlifting technique and building to heavier lifts weekly (Saturday’s). Our main technique focus on these 4-weeks is improving your positions on both the snatch and the clean and jerk. This includes assistance exercises such as Pendlay row to build a stronger upper back as well as weightlifting complexes and drills.

While the squats are not the main priority in this block, you’ll have a progression of 2x/wk sessions. We will also continue to deadlift in our usual Tuesday slot.

With our priority on weightlifting, there won’t be as much gymnastics/other skill work as you’ll find on SPP and Engine streams. Twice a week conditioning session will help you maintain (and even build) your overall fitness in the sport-specific context.

Overall these next 8-weeks will lay solid weightlifting and strength foundation for the next stage of Open preparation in the next block.

What will the training look like?

Monday
​Snatch primer with main focus on 3rd pull (getting under the bar) positions and transition. The main snatch will be a hang or segment snatch complex with a paused snatch to further reinforce those same mechanics and solid positions through the lift.

After building to a heavy triple back squat on the 1st week, you’ll get to work on paused back squats for more positional strength and explosive drive from the bottom. Assistance work will alternate between sled drag/GH raise/carry circuit and strict dips together with Meadow’s rows.

Tuesday
​Push press linear progression, jerk dip assistance drills and deadlifts (alternating weeks heavier/more sets). Interval conditioning piece.

Wednesday
​Active recovery / Rest day

Thursday
​Alternating weeks of full clean & jerk and power clean + hang clean complex, followed by behind the neck jerks w/ pause to break the movement down a bit more. Our classic (read HARD) front squat + back squat complex. Midline circuit to finish.

Friday
​Floor press (improve lockout strength/save shoulders with weightlifting volume) and Pendlay rows (strengthen upper back specific to snatch/clean. Banded DB bench press and heavier chin ups for upper body push/pull strength. Body building circuit for gainz.

Saturday
​Heavy lift of the week (Clean and jerk, Snatch, Clean). Floating snatch pulls to build strength/positions off the floor. Competition workout of the week.

Sunday
​Rest day