CrossFit Pre-Season Cycle Written by Holden Rethwill
Invictus Athlete
Introducing the 2024 pre-season cycle. This cycle will start on January 1st and can take us by the CrossFit Video games semi-finals in late Might / early June.
Pre-Open/Quarterfinals Part
Our subsequent coaching cycle goes to include a number of phases that may permit us to make the most of how the 2024 season is laid out. We’ll begin out targeted on pre-open/quarterfinals prep to kick off the pre-season:
Particular actions which are staples to the open and quarterfinals will make common appearances throughout this section, together with check and repeat exercises that we think about our “Invictus Requirements”.
Because the cycle continues, we are going to shift focus to among the completely different ability actions which were extra prevalent within the quarterfinals phases (i.e. rope climbs, GHD sit-ups, and many others.).
Semi-Ultimate Part
As soon as now we have completed that section of the cycle we are going to start the semi-final section. On this section we are going to:
Constantly add greater ability items in addition to quantity and particular semi-final fashion exercises.
Outdoors of the sports activities particular coaching, we are going to progress by each energy and conditioning items and construct upon these all through the course of season.
Proceed the theme of going heavy on Monday, gymnastics/ability emphasis on Tuesday, heavy on Wednesday, then extra dynamic on Friday and Saturday.
We wish to use this section to use our typical energy to assist us enhance on the sport, enhance cardio capability, and enhance gymnastics quantity after all of the ability work we’ve put in over the earlier cycles.
How you can get essentially the most out of the CrossFit Pre-Season Cycle
We’ve acknowledged during the last two cycles that to be able to get absolutely the most out of this cycle we suggest including on the extra periods bundle. Should you’re somebody who has the time to coach twice a day and has particular gaps in your recreation that want fixing, then we extremely suggest that route for you.
If that’s not you, otherwise you’re somebody who simply desires to construct some energy, improve your gymnastics talents, and out breathe the folks at your native competitions, you’re nonetheless going to get all the pieces it’s good to construct energy, enhance your gymnastics, and create an cardio base that may increase your efficiency to the following stage. The olympic lifting progressions, powerlifting fundamentals, uncooked energy, equipment, gymnastics breakdowns, and thoroughly crafted metcons that you simply’re going to get on this cycle are constructed to boost you in all aspects of the game.
Invictus Requirements
Wednesdays throughout this cycle are going to be all about performing exercises we’ve deemed helpful for figuring out the place athletes are at compared to the sphere. These exercises are a part of our “Invictus Requirements”. Every of those exercises slot in with different information factors and assist us decide the extent that an athlete is at in relation to the place they wish to be. Power numbers, gymnastics numbers, mono-structural numbers, and benchmark fashion exercises that might be accomplished on Wednesdays throughout this cycle all fall into these information factors. The aim is that you’ll take these exercises as a chance to guage your self and see the place it’s possible you’ll be excelling and missing. Each Wednesday we are going to put up what we imagine a Video games Degree, Semi-Ultimate Degree, and Quarterfinal Degree athlete ought to rating in that exercise within the coaches notes. That mentioned, not each Video games Degree athlete goes to fall into that Video games Degree rating for each single exercise. As beforehand acknowledged, these are merely information factors that give folks reasonable info on the place they presently stack up and the place they’re presently missing or excelling.
Basic Athlete Major Session Day by day Define:
All major periods might be accomplished in 75-120 minutes relying on the day. Should you’re somebody that struggles staying on a timeline and can’t full all of the work on this time, or are somebody that trains on a shorter clock, we’ll be blissful that can assist you decide what to prioritize together with your time.
Monday – Max Effort Decrease Day (emphasis on the snatch and squatting) + 1-2 Accent Items + Excessive Quantity Pulling Metcon
Tuesday – Gymnastics Talent Work (emphasis on handstand walks and push-ups) + Double Beneath Quantity Accumulation (shorter sprint-style ability exercise) + 20-40 Minute Talent and Quantity Accumulation EMOM
Wednesday – Max Effort Higher Physique Day (emphasis on clear and jerks in addition to vertical urgent) + 1-2 Equipment + “Invictus Requirements Metcon”
Thursday – Swimming + Zone 2 Work
Friday – Dynamic Effort Decrease Physique Day (emphasis on cling snatches) + Entrance Squat and Pulling Complimentary Lifts + 1-2 Equipment + Open/Quarterfinal Primarily based Metcon (emphasis on gymnastics pulling)
Saturday – Dynamic Effort Higher Physique Day (emphasis on jerks) + Horizontal Urgent + 1-2 Equipment + Companion Primarily based Metcon
Further Session Basic Define:
All extra periods must be accomplished in 75-120 minutes as effectively. We don’t suggest hitting each possibility each day – as a substitute, choose one to 3 of them and prioritize these. Should you wrestle to find out which is the best choice for you then attain out and we’ll be glad to level you in the proper route.
Monday – Two extra cardio items (blended modal), one energy accent possibility, one sled possibility.
Tuesday – One cardio possibility (blended modal), one associate metcon possibility, one plyometric/energy output possibility, one strongman possibility.
Wednesday – Two extra cardio choices (blended modal), one energy accent possibility, one grip energy possibility, one gymnastics accent possibility.
Friday – Two extra cardio choices (blended modal), one operating possibility, one sled/carry possibility, one gymnastics accent possibility.
Saturday – Two extra cardio choices (blended modal), one operating possibility, one grip energy possibility.
Invictus Masters
Masters Cycle
The Masters cycle will comply with the identical focus with phases main as much as the Open, Quarterfinals and Semi-Finals. The Masters program will embrace extra positional work for the olympic lifts, new mobility and activation protocols, and targeted ability work on gymnastics actions, like strict handstand push-ups. Some lifting periods will differentiate units and quantity primarily based on the age group and all conditioning items might be appropriately adjusted for age divisions. The Saturday periods will present two conditioning choices to offer our Masters athletes the choice to work on extra cardio capability or Open fashion conditioning.
Basic Masters Major Session Day by day Define:
All major periods might be accomplished in 75-120 minutes relying on the day. Should you’re somebody that struggles staying on a timeline and can’t full all of the work on this time, or are somebody that trains on a shorter clock, we’ll be blissful that can assist you decide what to prioritize together with your time.
Monday – Higher & Decrease Physique Mobility Focus + Snatch (heavy) + Knee or Hip Hinge Carry with extra gymnastic quantity + Gymnastics + Barbell Conditioning
Tuesday – Higher Physique Mobility Focus + Core Activation + Gymnastics Talent Work (emphasis on handstand walks and push-ups) + + 20-40 Minute Talent and Quantity Accumulation EMOM
Wednesday – Basic Activation + Vertical Urgent + Open/Quarterfinal Primarily based Metcon
Thursday – Swimming or Zone 2 Work
Friday – Decrease Physique Mobility + Clear + Entrance Squat + Open/Quarterfinal Primarily based Metcon (emphasis on gymnastics pulling)
Saturday – Higher Physique Mobility Focus + Dynamic Effort Higher Physique Day (emphasis on jerks) + Horizontal Urgent + Longer Conditioning OR Zone 2 Cardio Conditioning
We could have a devoted settle down possibility for many periods as effectively.
Be part of the 2024 CrossFit Open Pre-Season Cycle
Don’t miss out on the 2024 cycle! Whether or not you have got aggressive CrossFit targets, or just wish to carry out your greatest within the fitness center each day, Invictus has a program for you. Get began as we speak and kick off 2024 with us.
