T Nation

About Off Season Crossfit


#1

My question is about this https://www.facebook.com/christian.thibaudeau/posts/10152779113908730.

How should look like training week and training day in GPP and SPP phases?
Do skill then strenght then aerobic conditioning or oxygen deficit or lactate threshold?

Example:
GPP
Monday:
a)skill
b)strenght - squat pattern
c)aerobic conditioning
Tuesday:
a)skill
b)strenght - vertical pattern
c)lactate threshold
Wednesday:
a)skill
b)WOD
Thursday:
a)skill
b)strenght - deadlift pattern
c)oxygen deficit
Friday:
a)skill
b)strenght - horizontal pattern
c)lactate threshold
This is good training week or no?


#2

Can anyone help me?
I want prepare for next Open and I search decent training plan.


#3

With the open being so far away, I’m looking at first worrying about strength and skills. Want my strength numbers to get closer to what CT described in his Future of crossfit, especially my deadlift/overhead. Finishing my current program and moving toward what CT laid out in the aforementioned Facebook post. Exactly what that will look like, I’m not sure yet. Anyone else given it a try and how’s it working?

I for one will need some extra time working on my aerobic base with carries/airdyne. Probably doing more of that initially, not adding metcons until I’m ready.


#4

I am doing Push/Pull/Legs 4 days now to get muscle. also i doing deadlifts , squats, presses on 1-5 reps. After that i think about olympic training plan to increase my skill in olympic lifts.


#5

Phase 1 - GPP

Monday

A-Strenght
Snatch - Wave 3,2,1
B-Aerobic Conditioning

Tuesday

A-Strenght
Back Squat - 3RM
B-Lactate Threshold

Wednesday

A-Strenght
Bench Press - 5RM / Pendley Row - 5RM alternate weeks
B-WOD

Thursday

A-Strenght
Clean - Wave 3,2,1
B-Oxygen Deficit

Friday

A-Strenght
Deadlif - 3RM
B-WOD

Saturday

A-Strenght
Pull Ups - 5RM / Dips / Overhead Press - 5RM alternate weeks
B-Lactate Threshold

That what i think. Is this good??
I dont know about how many reps, progression. I think i will something like this:
1 week - 5RM
2 week - 3RM
3 week - 1RM
4 week - 5,4,3,2,1 scheme
repeat
or i will do reps how i feel and depend on progress.

Skill work i will include too.