CrossFit – Wed, Sep 4
New Cycle Alert! Going back “INTO THE STORM”
8 Week Cycle (Week of 9/2-10/21)
This cycle will focus on foundational strength in the Pull, Squat and Press with more Olympic Lifting. These 8 weeks will begin to gear more towards creating even more of an “aerobic base” as we build strength in conjunction with conditioning. There will be gymnastics with rope climbs, and strict handstand pushups as a focus. Be sure to stretch, warmup and cool down.
8 Week Cycle (Week of 9/2-10/21)
This cycle will focus on foundational strength in the Pull, Squat and Press with more Olympic Lifting. These 8 weeks will begin to gear more towards creating even more of an “aerobic base” as we build strength in conjunction with conditioning. There will be gymnastics with rope climbs, and strict handstand pushups as a focus. Be sure to stretch, warmup and cool down.
Warm Up
Push Press + Push Jerk (5 Sets
Push Press + Push Jerk)
Push Press + Push Jerk)
Perform the prescribed number of Push Press followed by the prescribed number of Push Jerk, from the rack or blocks
Do a set every 2 minutes
5 Push Press +5 Push Jerk @ 68-70% 1RM Push Press
4 Push Press +4 Push Jerk @ 73-75% 1RM Push Press
3 Push Press +3 Push Jerk @ 78-80% 1RM Push Press
2 Push Press +2Push Jerk @ 83-85% 1RM Push Press
1 Push Press +1 Push Jerk @ 90+% 1RM Push Press
Metcon Warm Up
1:00 Bike (Easy)
15 Banded Good Mornings
5 Banded Strict Chin Up
10 Single arm KB Deadlift
10 Abmat Situp
-then-
warm up deadlift
Workout Prep
1 Set
3/2 Cal Echo Bike
3 Deadlift
1 Rope Climb
3 GHD Sit Ups
Midline Climb (Time)
30 Deadlifts (225/155)
2 Rope Climbs
30/20 Cal Ski
2 Rope Climbs
30 GHD Sit ups
2 Rope Climbs
30 GHD Sit Ups
30/20 Cal Ski
2 Rop Climbs
30 Deadlifts (225/155)
Time Cap 20 Mins
Rope Climb Accessory (AMRAP – Reps)
Max Rope Climbs in 3 mins
Crossover Symmetry
Banded 7’s
Barbell Prep
2-3 Sets
10 Prone I’s T’s Y’s
10 Single Arm DB Press (Moderate)