"Breakdown of the CP Strength + CP Battery System"(8.14.2014)

*The Ins + Outs of the CP System Based Upon Workout Below from Last Weekend Athlete’s Camp*

CP Battery Tester:

1 Rep Max Squat Clean- 12 Minute Time Limit

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4 Minutes @ 80% AMRAP: Squat Clean

4 Minutes @ 80% AMRAP: Squat Clean

 Creatine Phosphaste System: Quick Duration- Under 3-5 seconds for the lift- Squat Clean

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CP Battery: 4 Minute AMRAP @ 80%/4 Minute AMRAP @ 90%

 The source of energy for both will come from the first energy system trait we might all understand called the Phosphagen System or ATP-CP System. Since the skeletal muscle system, can only hold a little bit of ATP, the depletion is much more rapid and can happen within 10 seconds of activity that is considered high intense.

 The Phosphate Creatine System can be depleted by 70% with a time of 5 seconds of duration. The phosphagen system is a main component for weightlifting, gymnastics, jumping, and throwing events.

 I am talking about the CP Testing and CP Battery, what is the difference in programming for CrossFit or the Sport of CrossFit?

 Thru my own contention the difference between the CP Strength Session and the CP Battery Session is going to be the difference between the recovery portion on my end.

 If I program the following of a 1 rep max squat clean with a 12-15 minute time limit, it does allow us to recover properly between each set for a higher percentage than we do in a 8 minute amrap of squat cleans @ strength/power development percentages.

 If we do 6 to 7 attempts in a 12 minute-14 minute period for the 1 rep max squat clean, and rest an average of 2 minutes to 2 minutes and 30 seconds between each set, then we are looking at close to 85% to 90% restoration of the CP System.

 However, we take a workout like a 4 minute amrap @ 80% and 4 minute amrap @ 90% of 1 rep max squat clean, our rest is going to be much shorter between repetitions, which in turn causes much more fatigued in between each set, and in turn why we call it a Battery Test!

 The 4 minute and 4 minute percentage test is a complete ass kicking, and throughout the workout, you will feel each and every repetition, and the fatigue will set in much quicker, than compared to a 15 minute time limit of building up to a 1 rep max squat clean as we did in first portion.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep
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3-5 minutes of hip mobility
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Lifestyle + Fitness Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
*ankles, hips, t-spine
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3-5 minutes of workout prep
row 100 meters
goblet squats x 5 reps
plank holds x 10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono + Moderate Aerobic Session
8 Sets of the following:
15 Seconds Hard on Airdyne, rest 2 minutes between sets.
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Rest 6 minutes
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15 Minutes of the following:
Row 200 Meters
8 Box Jumps Step Down
Run 100 Meters
30 Jump Rope Singles
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Minutes of the following:
Run 100 Meters
7 Kettlebell Swings
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Rest 2 Minutes
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5 Minutes of the following:
Row 150 Meters
7 Wall Balls
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Rest 2 Minutes
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5 Minutes of the following:
Run 100 Meters
7 Step Down Box Jumps
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Rest 2 Minutes
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5 Minutes of the following:
10-12 Airdyne Calories
7 Burpees
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Rest 2 Minutes
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5 Minutes of the following:
Run 100 Meters
10 Hand Release Push-Ups
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press @ 80%, 3 reps x 5 sets, rest as needed between sets.
B. Weighted Pull-Up Triangle @ 20×1, 3-4 reps x 4 sets, rest 1:30 between sets.
B2. Good Mornings, 6 reps x 4 sets, rest 1:30 between sets.
C. 4 Sets of the following @ 80%:
4 Minutes and 30 Seconds on the Clock:
Row 500 Meters
10 touch n go power snatches @ 115 lbs/75 lbs
AMRAP Muscle-Ups in remaining time
Rest 4 minutes between sets
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