Fitness – The Strip CrossFit
Full Week Programming
Monday: Hero Wod
Tuesday: Barbell Complex
Wednesday: Bench Press & Capacity Work
Thursday: Front or Overhead Squat
Friday: Gymnastics Progressions
Bench Press (5-5-5-5-5)
Every 3 Minutes Superset with
8-10 DB Rows Each Arm (Heavy!!)
If you’re still a beat up from Monday drop the weight and do sets of 10 in reverse grip for a little recovery work
Capacity Work
Choice of any Options Below
Metcon (3 Rounds for time)
500/400m Row
Rest Appox Same
1000/800m Row
Rest Approx Same
2000/1600m Row
Metcon (3 Rounds for time)
400m Run
Rest Approximately Same
800m Run
Rest Same
1600m Run
Metcon (3 Rounds for time)
30/21 Cal Bike
Rest Approx Same
60/42 Cal Bike
Rest Approx Same
120/84
Extra Credit
40 Mixed Grip Barbell Curls
Alternate every 10