CrossFit:
10 Cal Row or 10 Cal Bike or 200m Run
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM
*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…
Strong:
Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Deadlift set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
A “Cluster” is designated by 1.1.1 which equals 3 single reps, separated by 10 seconds each and the bar should be racked during the 10s rest period.
For each single rep, the focus should be on creating maximum power and explosion
Complete 3 sets of 1.1.1 (increasing weight each set)
Example: 225 x 1.1.1 (10s rest b/w each single)
Rest 2 min, then increase weight for the second “cluster” of 3 single reps Etc…
OR
Weighted Hip Extensions – 3 x 10-12 Reps
(add weight with DB or plate held in front of chest)
15 Reps Weighted Sit-ups (DB over chest)
5 High Box Jumps (explosive, step down)
15 Reps V-ups
15 Cal Row (or Run 200m)
10 Reps Barbell Ab Rollouts
10 Shuttle Runs (30 ft each direction)
Sweat:
3 Rounds
Min 1: 15 Box Jumps
Min 3: 45 Double Unders or 90 singles
Min 4: 200m Run
Min 2: 10 Burpees
10 min to finish…
100 Wall Balls
*7/5 Push-ups EMOM, starting with push-ups
10 min to finish…
100 Russian Swings 70/53lb.
*7/5 Push-ups EMOM, starting with push-ups
*3 min rest between sections
65% x 5
75% x 5
85% x max reps
* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That’s a good thing don’t worry 🙂