Coach's Notes: August 2015 Programming

The remainder of Q3 programming is complete and you can download it in it's entirety here:

Marvelous CrossFit Burlingame Q3 Programming

Training For Power

Strength Versus Power

What Is Strength

We first need to define Strength before we can discuss Power. Strength is simply the production of force. In training, this force is applied against gravity and performed with heavy weights at a slow pace and low reps. Strength training results in the ability to lift heavier weights, bigger muscles, and higher raw force production. The best measurement for absolute Strength is the 1RM.

What Is Power

Power is the production of force over time, i.e. the rate at which Strength is produced. It can be generally understood as: Power = Strength x Speed. High Power results in explosive movements commonly seen in sports and other competitive activities.

Why Train For Power?

Aside from it’s obvious applications in sports, training for Power is important because it enables a greater level of control over Strength. It’s also more balanced in that it has two dimensions (speed and force) while Strength training only has one (force). Power is an essential component for success in CrossFit.

Example Movements

Any movement performed with sub-maximal loads (80% or less of 1RM) at a high speed triggers Power development.

Barbell & Dumbbell

  • Power Cleans
  • Power Snatches
  • Hang Power Cleans
  • Hang Power Snatches
  • Push Press
  • Push Jerk
  • Speed Deadlifts
  • Speed Squats
  • Pause Squats
  • Speed Bench Press


  • Jumping Air Squats
  • Clapping Push-ups
  • Launch Push-ups
  • Box Jumps
  • Weighted Box Jumps
  • Depth Jumps
  • Kipping Pull-ups
  • Kipping Knees-2-Elbows
  • Kipping Toe-2-Bar
  • Kipping HSPU
  • Jumping Lunges
  • Weighted Sit-ups
  • Plate Jumps


  • Russian Kettlebell Swings
  • Kettlebell Snatch
  • Sled Sprint
  • Ball Rotational Throws
  • Wall Balls
  • Ball Slams
  • Power Pulls On Rower
  • Sprints
  • Battle Ropes


Instead of a typical Strength piece, most of the movements this month are Power pieces. Aim to optimize for speed, not load - if a particular weight causes you to slow down for a given exercise then you should lower the weight. 

Generally speaking, most CrossFit WODs inherently train Power (since time is almost always a factor) and this month emphasizes that notion to a greater extent. Training for Power can be very taxing on your Central Nervous System (CNS) so please listen to your body and take an extra rest day (or two) when you need it.