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
Clean
10min to build to a Heavy Single for tbe day then
Ex: 5 reps, 3,3,2,2,1,1,1 till 10min
Every 30sec for 5min
1 Rep at 70%
*rest 1 minute
Every 30sec for 5min
1 High Pull at 110%-ish
Snatch
Same as above
Metcon (Time)
1000/800m Row
50 Alternating DB Snatch 50/35
30 Single DB Thruster
Go hard, this should be a dumbbell you can hold onto for the whole workout.
