CrossFit:
100 Front Rack Lunges 95/65
* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)ADV is
50 reps at 95/65
50 reps at 115/75
Strong:
Wednesday 7/10
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.
A. Alternate Movements
-Rest as needed between sets of each to ensure loading and quality movement
-As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets
B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.
C. 3 Rounds:
Rest as needed between each movement to optimize load and quality of movement
10-12 Reps Heavy Barbell Row (slight momentum)
10-12 Reps DB Push Press
10-12 Reps Hang DB Power Clean
6-8 Reps Dips (weighted as feasible)
D. AMRAP 4 min to Climb as High as Possible (SPRINT):
Reps 2-4-6-8-10 etc….
Hang Power Snatch
Burpee Pull-ups (ADV Bar Muscle-ups)
Sweat:
AMRAP:
20 Push Press 35/20s
20 Shuttle Sprints
(10-18 min)
AMRAP:
15 Pull-ups
15 Burpees
(20-28 min)
AMRAP:
10 Push Press 50/30s
10 Shuttle Sprints
(30-35 min)
AMRAP:
Max Burpee pull-ups
25/18cal Assault Bike or Row or 300m Run
5 Deadlifts at % of 1RMRound 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.