What is it and how to bring it into your routine.
A few months back we started offering our Build program 4 times per week on the schedule. BUILD is different from our regular WOD classes as the focus is purely on strength, power and mobility.
These class run in a 10-week cycle but you can jump in and out anytime. Each day follows its own programming for the 10 weeks. So if on week 1 we are back squatting on Monday, you will know that every Monday will be a focus on squats.
Each class follows the following break out:
Warm up - Specific to the main lift
Main - The focused lift
Secondary - Additional opposition work
Accessory - Cash out to finish off the class
Now how to work this into your training,? We know that life is busy and committing to 4 days a week may not be realistic. But can you commit to one? Or even two? Maybe your weakness is upper body pushing strength (think push-ups) well then Wednesday is your day (see break out below). You can do this instead of the WOD or in addition, depending on your conditioning level. Not sure? Ask a coach for their opinion.
The programming does change every 10 weeks but here is an example of what to expect.
Monday - Squat
Wednesday - Push (Bench or Press)
Friday - Pull (Deadlift or Clean)
Saturday - Body weight and explosive
Can't make our assigned class times? No problem all of the programming including the warm-up is listed in our SugarWOD app for members to access. You can truly get this done when it works for you. Rock out open gym times or grab a squat rack during class time. Not sure about a movement as a coach.
This is a great perk to any CrossFit membership, take advantage and start turning those weaknesses into your strengths.
Photo credit: Sherry Smith Photography
Model: Member Tammy Sault