SC60 and SC30 Programming

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We are excited to announce that we have partnered with the NCFIT Collective to further enhance our members’ experience! We look forward to offering a variety of proven inclusive and scalable programs for our members and further empowering our awesome coaching team! If you have any questions, please don’t hesitate to contact us directly at info@secondcitycrossfit.co.uk

To give an overview of the programming that you’ll see in SC60 and SC30 classes, read on:

SC60

Overall in 2019, we want to get back to the basic principles of effective training with a renewed focus on functionality, variance, and intensity. Our long term goal has and always will be to produce the greatest amount of “fitness” -- the ability to do work across many different time domains and many different modalities (aka be a very capable athlete no matter how, what, where, and why). We hope that this broad brand of fitness that carries over outside the walls of the gym and allows you to live your life freely and fully. In SC60, you will continue to see get a highly varied exposure to functional movements as well as time, volume, and loading ranges. We will vary these elements smartly to produce effective, challenging, and fun workouts. We will use our warm-ups, skills, workouts, and finishers to build confidence and consistency to our major motor patterns. Coaches will guide athletes to implement intensity carefully...building bulletproof mechanics first, then consistency of those mechanics and finally boosting the intensity. We are very excited to get back to the basics!

In addition, each month of programming will have a slight bias toward one of the 10 General Physical Skills. This bias might not be immediately noticeable to athletes; however, each month we will have delineated tests, workouts, skills, or drills that will lend themselves to that month’s particular focus. We will also be angling our SC60 programming to slightly bias or adjust to the 2019 Open structure. We anticipate building our athletes toward these tests and then programming the tests each Friday during the Open.

January’s specific focus for SC60 will revolve around COORDINATION via practicing and building common skills that are tested during the Open. Weekly you will see skill development portions that helps the coach and athlete build confidence and coordination in a skill before testing it in the workout. In particular we will focus on the Muscle Up, Handstand Push-up, and Double Under as we know these movements will show up in the Open, and we know our athletes will want to have a plan of attack when they show up!

SC30

In 2019 for SC30, transitioning to a more structured workout format with the inclusion of much more AMRAPs, EMOMs, and TIMED efforts with specific time caps. The reason we are leaning toward these more exact workout lengths. In SC30 you will know exactly how long the workout will last and athletes will be better able to throttle up or down their intensity. SC30 will continue to employ light loads, foundational movement patterns, and basic equipment to produce amazing conditioning focused workouts. Not only are the SC30 workouts fantastic to build a strong conditioning base for new starters but offer more advanced athletes the ability to really push their aerobic threshold. Either way, when you walk into a SC30 workout you will be in for a fast-paced, high-energy workout.