We’re super excited to bring you all the info on our newest training block! Thanks for everyone who was with us during our last block, and welcome to our newest members!
You can join the training cycle at any time and you’ll still see results – however if you want to get the most out of the program, we recommend starting at the beginning.
MONOSTRUCTURAL
The term “monostructural” can be broken down as follows:
• Mono-: This prefix comes from the Greek work “monos”, meaning “one” or “single”. In the context of exercise, it signifies the focus on a single type of movement or activity.
• -structural: This part of the term relates to the structure or form of the exercise. In monostructural exercises, the emphasis is on a singular structure or movement pattern.
Examples of monostructural exercise include:
• Running: continuous and reptitive movement of the legs in a forward direction
• Rowing: Repeated pulling and pushing motion using a rowing machine
• Cycling: Pedalling on a stationary bike or cycling outdoors in a continuous manner
• Jump Rope: Repeated jumping with a rope, engaging the cardiovascular system and lower body.
These exercises are often contrasted with “multi-modal” or “multi-structural” exercises, which involve a combination of movements or modalities. Monostructural exercises are particularly effective for developing cardiovascular endurance, improving aerobic capacity, and enhancing overall stamina. They provide a straightforward and focused approach to training specific energy systems and muscle groups
BARBELL CAPACITY
In CrossFit, barbell capacity is crucial because many workouts involve lifting, moving, and manipulating a barbell in different ways. These movements often include Olympic weightlifting exercises such as the snatch and clean and jerk, as well as foundational weightlifting movements like the deadlift, squat, and press.
An athlete with a strong barbell capacity can:
• Lift heavy loads efficiently
• Perform complex barbell movements with proper technique
• Sustain high-repetition barbell work in a workout without significant fatigue or breakdown in form
Developing barbell capacity is a key aspect of CrossFit as it directly contributes to overall functional fitness. CrossFit workouts are designed to be constantly varied and include a mix of weightlifting, cardiovascular exercises, and gymnastics. Having a well-rounded barbell capacity allows athletes to tackle a wide range of workouts and challenges effectively.
Athletes looking to improve their barbell capacity in CrossFit will typically focus on strength training, technique refinement, and conditioning specific to barbell movements. This may involve progressive loading, skill drills, and incorporating barbell movements into metabolic conditioning workouts. Building barbell capacity enhances an athlete’s versatility and competence in the diverse physical demands of CrossFit.
BACK SQUAT
Incorporating the back squat into a well-rounded strength training program offers a range of benefits for individuals of all fitness levels. It’s essential to learn and execute proper form to maximize effectiveness and minimize the risk of injury.
Beneficial components that will be developed in your fitness from these will be (but not limited to; mental toughness, muscle hypertrophy, performance enhancement, lower body development, force production, functional movement, hormonal response, bone density and joint health, among other things
MOVEMENT PLAY
During this cycle, we will touch and play with some of the more quirky movements, and or add them into primer’s and warm ups into our sessions. This will keep the functionality of our programme, the diversity, and the “fun” at all times.
It is always nice to learn and play with skills that sometimes we only see competitions incorporate but this is in a reduced manner which focuses on patterns and nuances within said movement scenarios.
HIGH SKILLS GYMNASTICS DEVELOPMENT
High-skill gymnastics development in CrossFit focuses on refining and advancing proficiency in complex bodyweight movements. This includes exercises like muscle-ups, handstand push-ups, handstand walking, and other advanced gymnastic maneuvers commonly featured in CrossFit workouts. The importance lies in improving strength, flexibility, balance, and coordination to perform these movements efficiently. Skill development also enhances overall athleticism, contributing to an athlete’s ability to navigate diverse and challenging workouts with technical elements.
BIKE CAPACITY WORK
Interval training on a fan bike is a highly effective method for enhancing performance and cardiovascular capacity. The intense bursts of effort followed by periods of rest or lower intensity engage both aerobic and anaerobic energy systems. This approach improves endurance, increases power output, and enhances overall cardiovascular fitness. Additionally, the variability in intensity during interval work on a fan bike mirrors real-world scenarios, making it a valuable training tool for athletes in sports that require quick shifts in effort and intensity.
WEEK-BY-WEEK LOADING PATTERNS & DATES
• NOV 20 | Week 1: Loading
• NOV 27 | Week 2: Loading
• DEC 04 | Week 3: Progressive Loading
• DEC 11 | Week 4: Deload
• DEC 18 | Week 5: Progressive Loading
• DEC 25 | Week 6: Optimization Period
• JAN 01 | Week 7: Deload
• JAN 08 | Week 7: Optimization Peak
DAY-TO-DAY SCHEDULE
MONDAY
Session 1:
• Monostructural
Session 2:
• Bench Press
• Upper body focussed CrossFit Style workout
• Strength support to upper body
Session 3:
• Olympic Lifting (technical) – Clean & Jerk
• • • • • • • • • • • • • • •
TUESDAY
Session 1:
• Movement Play
• Back Squat
• Barbell Capacity
• Strength support to lower body
Session 2:
• Skill work
• Bike capacity work
Session 3:
• Optional strength training
• • • • • • • • • • • • • • •
WEDNESDAY
Session 1:
• Upper body plyometric
• Bench press speed development
• Interval style met-con – high skill
• Strength endurance (obscure)
• Strict gymnastics
Session 2:
• Gymnastics development mixed modal intervals
• Run conditioning
• Grip + midline successory work
• • • • • • • • • • • • • • •
THURSDAY
• Optional rest
• Catch up session
• Aerobic intervals
• Swim session
• 30:00 EMOM
• • • • • • • • • • • • • • •
FRIDAY
Session 1:
• Movement Play
• Mixed monostructural 30:00+
Session 2:
• Olympic Lifting session (snatch focus)
• Back Squat
Session 3:
• Skill Work play
• High skill gymnastics development
• • • • • • • • • • • • • • •
SATURDAY
Session 1:
• Weakness work on
• Paused + front squats
• Bench press
• Partner workout 20:00
Session 2:
• Olympic Lifting power variations
• Deadlifts
• Skill / aerobic EMOM
Session 3:
• Optional run option
