Fitness – The Strip CrossFit
Strength
Week 3 of 4
The next 4 weeks we will be building our strength progressions through some single leg variations. Single Leg is one of the most underrated cycles of training because it requires much more technique. These in the long run will help correct imbalances, and build our regular variations when we revisit them. I’m really excited to see what kinda numbers we can put up after when we test them!!
We will also be focused on Gymnastics and upper body strength capacity. Two opportunities every week to work on getting that first pull-up, first muscle-up or building quality cycling of both
Thurs will be a 4 week progression of either Clean or Snatch, your choice. Pick one for the full four weeks to work on. I promise if you choose to finally dial in that Snatch Technique you wont lose those Clean GAINZ!
Monday: Bulgarian Split Squat
Tuesday: Pull-ups and Pushups
Wednesday: Single Leg Deadlift
Thursday: Clean or Snatch
Friday: Chin-ups & Dips or Muscle Ups
Back Rack Split Squat (10-10-10-10)
Foot back or can be elevated
Every 3 Minutes (5-10% heavier)
10-15 Banded Abductors after each set
Metcon (AMRAP – Rounds and Reps)
Every 2 Minutes for 10 Rounds
10 DB Push Press 50s/35s
10 KB Swings American 53/35
10 Box Jumps 24/20
If still able to hold 10s for the first 9 rounds then round 10 is an AMRAP!! Can you get 11 Rounds??
