CrossFit Haarlem - OrangeWOD - Strength Levels

General rule: Structural Strength and Muscle Building before Complexity.

Do not only train Complexity. This will hinder progress, develop imbalances, increase injury risk.

No Requirements - Only Goals No Requirements - Only Goals Requirements

Structural Strength Muscle Building Complexity

Develop pure strength, body awareness,
coordination, prevent muscle imbalances, margin
Goals
against injuries, increase Range of Motion, core
tension.
Movement complexity, balance & coordination under fatigue,
Motor unit recruitment, hypertrophy, stronger tendons,
high Volume or Load, recoverability, Fatigue management,
Strength in end range, movement stiffness.
Explosive movements.

Lower Body Female Male Female Male

Farmer Carry 100% 1RM 50m

Farmer Carry 150% 1RM 15m
Squat 50-70 kg Back Squat 80-100 kg Back Squat 70-90 kg Barbell 100-120 kg Barbell
Yoke Carry 150% 1RM 15m
Pause Squat 80% 1RM

SB Carry 50% 1RM 50m

Farmer Carry 100% 1RM 30m
Deadlift 70-80 kg Deadlift 110-130 kg Deadlift 90-110 kg Barbell 140-160 kg Barbell
Barbell Row 5 reps 50% 1RM
One Arm Deadlift 60% 1RM

60 kg Power Clean or 80 kg Power Clean or

1x BW Power Clean 1x BW Power Clean
Squat Clean not programmed not programmed AND AND
Overhead Yoke 80% 1RM 15m
75 kg Front Squat or 90 kg Front Squat or
Z-Press 25% 1RM
0,9 BW Front Squat 1 BW Front Squat
SB Clean&Jerk 65% 1RM

90-110 kg Deadlift 140-160 kg Deadlift 90-110 kg Deadlift 140-160 kg Deadlift

Power Clean
1,5 BW Deadlift 1,5 BW Deadlift 1,5 BW Deadlift 2 BW Deadlift

6x 45kg Overhead Squat

6x 60kg Overhead Squat

Squat Snatch not programmed not programmed OR

OR

Overhead Yoke or Barbell 1RM for 15m 6x 0,75 BW Overhead Squat 6x 0,75 BW Overhead Squat

Power Snatch 30 kg Strict Press 50 kg Strict Press 40 kg Strict Press 60 kg Strict Press

Upper Body Female Male Female Male Female Male

Press Strict 30-40 kg 45-55 kg 30-40 kg 45-55 kg 35-45 kg 50-60 kg

Push Press not programmed not programmed 30-40 kg Strict Press 45-55 kg Strict Press 30-40 kg Strict Press 45-55 kg Strict Press

Jerk not programmed not programmed not programmed not programmed 40-50 kg Push Press 60-70 kg Push Press

Dips 3 Rack Dips 8 Rack Dips 6 Rack Dips 12 Rack Dips 8 Ring Dips 15 Ring Dips

Push-ups 5 reps 12 reps 8 reps 20 reps 20 Pushups before Ring Push-ups

Chin-up 6 Horizontal Ring Rows 3 rep @ BW Chin-up 10-15 kg 15-20 kg

Pull-ups Kipping not programmed not programmed 5 Strict Pullups

Muscle-up Strict not programmed 5 Strict Pullups Chest to bar 5 Strict Pullups Chest to bar

Muscle-up Kipping not programmed not programmed 3 Strict Ring Muscle-ups

Bar Muscle-up not programmed not programmed 6 Chest to Bar Pullups + 3 Strict MU

Handstand Push-ups not programmed 50 sec Chest to Wall HS Hold 30 sec Full Range Negative HSPU

Kipping HSPU not programmed not programmed 5 strict full range HSPU before Kipping HSPU