CrossFit:
A.) Front Squat (Week 1 of 4)
B.) 15min. to get as far as possible…
14 Cal Row or Bike or 30 ft Shuttle Runs (down is 1 back is 2)
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row or Bike or 30 ft Shuttle Runs
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.
14 Cal Row or Bike or 30 ft Shuttle Runs (down is 1 back is 2)
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row or Bike or 30 ft Shuttle Runs
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.
*This is not finish-able, but push hard and add up all your reps at the end 🙂
*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.
Strong:
Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression
Part A stays similar week to week. Track the metrics for progression
This the final 5 days of training before “testing” week. Please note the change in rep scheme for the main “repeated” movements
A. Alternate movements x 3 sets each:
progressively build to working weights without causing fatigue that effects the work sets
progressively build to working weights without causing fatigue that effects the work sets
One-Arm DB Rows (knee on bench) – 3 x 8 per arm HEAVY
Rest 2-3 min after both arms
Dips – 3 x 5 HEAVY
Rest 2-3 min
Rest 2-3 min after both arms
Dips – 3 x 5 HEAVY
Rest 2-3 min
B. EMOM x 10 min (alternating):
See notes below for scaling or subbing Rope Climbs (if not accessible)
See notes below for scaling or subbing Rope Climbs (if not accessible)
Towel Pull-ups or Strict Pullups (challenging # of Reps repeatable)
3-5 Reps of “Wall Walks”
3-5 Reps of “Wall Walks”
C. Superset x 3 sets each:
Focus on “anti-rotation” (avoid leaning to the side of the loading. Stay aligned entire time)
Focus on “anti-rotation” (avoid leaning to the side of the loading. Stay aligned entire time)
DB or KB Single-Arm “suitcase” Deadlifts x 10 reps (RIGHT)
One-Arm Ring Row x 5 reps (RIGHT)
Rest 1-2 min
Repeat for opposite arm
Rest 1- 2 min
One-Arm Ring Row x 5 reps (RIGHT)
Rest 1-2 min
Repeat for opposite arm
Rest 1- 2 min
D. 5 Rounds Time and QUALITY Movement:
Rest as needed to ensure all sets of both movements are unbroken
Note that the DB Bench Press weight should be a bit heavier than the DB Hang Cleans
Rest as needed to ensure all sets of both movements are unbroken
Note that the DB Bench Press weight should be a bit heavier than the DB Hang Cleans
10 Reps DB Bench Press (approx 15-RM weight)
12 Reps of DB Hang Power Cleans
12 Reps of DB Hang Power Cleans
Sweat:
AMRAP 7:
15 Box Jumps (try not to sub for step ups, just jump on a 45# plate or 2 if even the smallest box is too high)
10 Front or Back Rack Lunges 95/65AMRAP 7:
100m Run
50 Double UndersAMRAP 7:
15 Box Jumps
10 Devil Press 35/25s
15 Box Jumps (try not to sub for step ups, just jump on a 45# plate or 2 if even the smallest box is too high)
10 Front or Back Rack Lunges 95/65AMRAP 7:
100m Run
50 Double UndersAMRAP 7:
15 Box Jumps
10 Devil Press 35/25s
AMRAP 7:
100m Run
15 Wall Balls (20/14lb)
*REST 3min. after each section. You should need it if you go hard.
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)*Switching things up with a front squat cycle this month 🙂