Fitness – The Strip CrossFit
Full Week Programming
Its HERE! Test Week (Cycle 2 of 3)!! Lets give it our all in these 4 strength test and make sure we log them. You will notice the workouts for the week are fairly light so that we aren’t taxing the nervous system too much after our lifts. Wednesday will be a fun long AMRAP that will get us nice and sweaty but not too beat up for our big lifts on Thursday!
Friday we will be continuing to focus on Getting the strength possible to get up onto the rings or working muscle up technique/cycling
Monday: Back Squats
Tuesday: Bench Press
Wednesday: Sweaty Fun-ness!
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips
Deadlift
5 Reps at 75%
3 Reps at 85%
1 Rep at 95%
1 Rep at Potential New 1RM
Alternating Every 2min w Press
Feel Free to Scale to 5 Reps for 4 Rounds Every 3min if new to these lifts or visiting
Shoulder Press
Metcon (3 Rounds for reps)
3 Rounds of Alternating Minutes
Russian Swings 70/53
Box Jumps 24/20
KB Sumo Deadlift High Pulls 70/53
Rest
Score the full 3 minutes as a round