Fitness – The Strip CrossFit
Strength
Week 2 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
Single Leg Deadlift (10-10-10-10)
Every 3 Minutes at the same weight as finished last
Metcon (3 Rounds for reps)
Alternating 1min work 30 Sec Rest
Calorie Bike
GHD Sit-ups
Double Unders (practice)
Score everything as reps completed in a round, double unders as 1 for every 10 reps so count 70 reps as 7
Extra Credit
400m Farmer Carry AHAP
(preferred 1 switch each way)
