Fitness – The Strip CrossFit
Full Week Programming
We are starting a new 4 week strength cycle
Mondays: Lunges will start with 4 reps and will add 2 reps each week
Tuesdays: Push Presses working on building our overhead Press
Wednesdays: Long Form Cardio w Weights
Thurs: Power Clean & Front Squat
Friday: Alternating Upper Body Strength Building and Gymnastics
Saturday: Partner WOD
Sunday: Skill Session and Workout Using it
Push Press
10min to Build to a Heavy 1RM for Day then
Every 2 Minutes
5 Reps at 65%
5 Reps at 75%
Max Reps at 85%
Metcon (Time)
5 Rounds of:
200m Run
10 Pull-ups
10 Dips
*Rest 1 Minute
15min Time Cap
RX+ C2B and Ring Dips
Extra Credit
2-3 sets of Each Arm
8-10reps DB External Rotations