Fitness – The Strip CrossFit
Strength
Last week of this Strength Cycle!!
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
Gymnastics
You choice of one of the 3 Following for 10min
Alternating Minutes of 5 Chin-ups/ 5 Dips
EMOM Banded Ring Transitions or Jumping
EMOM Ring Muscle ups
Metcon (AMRAP – Reps)
15min AMRAP
40 Wall Balls 20/14 (40)
40 Single DB Snatches 50/35 (80)
30 Box Jumps 24/20 (110)
30 Single DB Thrusters 50/35 (140)
20 Single DB Box Step Ups 24/20 (160)
20 Single DB Devils Press (180)
Max Single DB STRICT Press in Remaining Time
RX+ Hand Stand Push ups
Score the total of ALL Reps completed
