CrossFit:
3 Squat Clean Thrusters (135/95)
6 Toes-To-Bar
9 Sit-Ups
Cool Down:
Walk 200m then:
Strong:
Upper Body
Part A, B and C repeat each week. Track these metrics for progress
A. Incline Barbell Bench Press 3 sets of 12 reps
*Increase from 3×15 last week
B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).
If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”
https://www.youtube.com/watch?v=SPIN3fRZ_qQ
Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)
Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks
C. Dips or Narrow-Grip (weighted) Push-ups 3 sets of 12 reps
*Increase from 3×15 last week
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.
D. 6 Minutes to Accumulate as many Push-ups as Possible: Every time you break a Push-up set, complete:
6 Reps of Heavy DB Snatch (alternate arms)
8 Reps Barbell Curl
***Make sure to scale Push-ups as needed by elevating hands so that you can achieve at least 15 quality reps on the first set
E. Face Down Incline Reverse Flies
3-4 sets of 20-25 reps (light weight, controlled movement) Rest 1 min between sets
1.) Slowly build to a 1RM
2.) Work on technique and hit sets of 3 at a time
3.) Complete a 3 position snatch and slowly build in weight each set*Shoot for 90 seconds between sets and just get as many sets in as you can in that 18min. window. Form is key today.
*If you don’t know which # to choose, ask a coach and they will recommend based on your skill level.