SC60 and SC Compete February Update

SC60

Each month we know that our SC60 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 later this month.

February’s specific focus for SC60 classes will revolve around the General Physical Skill of...ACCURACY! Accuracy is often misunderstood...it’s not just hitting wall ball targets (although we will do that a lot!)...it also means the accuracy in hitting positions, cycling movements, not missing your singles or doubles, and where you jump / land while weightlifting. This focus on accuracy will show up in strength, skill, and workout elements. It also offers tremendous carry over into the 2019 Open Season as we can see high levels of frustration when accuracy is tested:

  • Whipping yourself on those double unders?

  • Not being able to efficiently cycle a light bar?

  • Not hitting the target during a wall ball?

If that sounds familiar to you, then fear not - we will cover it all, ladies and gents. We will also introduce a few new benchmarks and olympic lifting complexes that play into our monthly focus. Work hard and stay true!

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SC Compete

Since the introduction of SC Compete it has been great to see a whole range of people using both the Development and RX threads to help move them towards their competitive goals. One of the major plus points of bringing this form of programming in house is that if you need to discuss it with a coach then we know where you are and can help advise you on how to best use or modify it to suit your goals.

To recap, each training day has three parts.

Part B is our SC60 workout, and we recommend you perform this in one of the classes, although it can be done during Open Gym hours if you are pushed for time (or even adapted for completion at home or in a globo gym!).

If you are adding pieces to your training then you should start with Part A. Whether this is before or after Part B doesn’t matter too much, but this is the first supporting piece of the puzzle. At this time of the year Part A is invariably conditioning biased as we know that competitive CrossFit is fundamentally an endurance sport and there is no shortcut to a bigger gas tank.

Each Monday we will publish on SugarWOD what the bias work will be each day of the week. These are programmed as Part C. The idea behind these is to bring up weaker areas of your overall capacity (conditioning, strength or gymnastics) and we suggest picking one bias, following it for 3-6 weeks and then re-evaluating where you are. Part C does not replace Part B, and should only really be completed after Parts A and B (unless you are desperately short on time and then if it’s your bias day then it could replace Part A but not Part B).

With all these new things, watch this space for the introduction of the next supplementary programme in the next few weeks….

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