CrossFit South Bend

So, without getting too in depth with this – We just finished 8 weeks of accumulation, we are now going to transition over to intensification for the remaining 4 weeks of the 12 week block before we test. So you’ll see the volume drop a little in strength, the conditioning will pick up a bit – which is what some of you have been getting a hard-on for. To visualize the difference between Accumulation and Intensification in regards to what it would look like in one movement. Lets say, we tested a Front Squat 1rm.

Test Week – Front Squat 1rm:

Noticed a lot of issues in general population with upper back support, valgus knees, strength/confidence issues in the full bottom position.

Intent: to increase 1rm Front Squat, not necessarily to work heavy long volume – as a priority for most of the population, strength is top tier over volume.

Conceptualize on how to remedy those problems through the 8 weeks of accumulation – could be X, or X causing the issue.

Devise a plan on how to approach these issues – for instance:

upper back could be remedied by a lot of scapular work, kelso shrugs, scap pulls and the like

valgus knees could be remedied by hip flexibility work, ankle flexibility work, single and double leg glute work

confidence in the bottom position could be remedied by spending more time (tempo) in the bottom position to work confidence, simply increasing reps and sets of front squats working on the neural patterning of the Front Squats, it could simply be strength – this one gets down to just doing the moment and doing it correctly.

Action the plan: Take those items, and put it into programming whereas the majority of the population will be exposed to it – if we really want to improve it (is it a priority over the others?) probably not putting it on the weekends, the difference between exposing it to 20-30 people or 100-130 people on a weekday.

Progress: The first 8 weeks of accumulation involve a progressive nature in either one or multiple of the following – sets, reps, tempo, rest between sets, exercise selection. This ensures we aren’t throwing everyone in the deep end, the equivalent of moving the volume up 10% at a time OR just throwing someone in the deep end of the volume and watching them sink or swim.

Transition to Intensification After 8 weeks you shift away from the supplemental work and inch your way closer to the conditions of the actual tested movement. Although most novices will PR at this point anyway – pull the volume back, here is a simple 6 week look at what it could look like.

Accumulation – working on controlling the descent and confidence in the bottom

Front Squat 3×5 @ 4301 (15 total reps )

Front Squat 4×5 @ 4301 (20 total reps)

Front Squat 5×5 @ 4301 (25 total reps)

Intensification – stripping the tempo to use the new found confidence in the bottom that hopefully improved structure to apply to the tested lift.

Front Squat 7.5.3.5.3 @ 31X1 (23 total reps)

Front Squat 5.3.1.3.1 @ 31X1 (13 total reps)

Front Squat 3.2.1.2.1 @ 31X1 (9 total reps)

Retest Front Squat: Gather new noticing about the people who tracked and tested the prior 1rm, gather fresh noticing for the new batch of Crossfitters that have entered the fray in the middle of the cycle or just recently.