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
Pullups and Pushups Capacity (AMRAP – Reps)
10 Min EMOM of Push-ups and Pull-ups
Do both in the minute
RX+ is Chest to Bar
Score is your lowest round of both, so try and maintain over all 10. Don’t go really big then fall off, kipping is allowed
Enter score as lowest round and put in comments the actual Pullups and Pushups
Metcon (10 Rounds for weight)
Every 90sec for 15mins
1 Power Clean
2 Hang Power
3 Front Squats
4 Burpees
Start at 135/95 or less and add each round as you wish.
First Front Squat can be a Squat Clean
