Fitness – The Strip CrossFit
Strength
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: Squat Clean or Squat 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 Building
10 Reps on Each Leg, Use this first week to build up to a heavy set of 10 on each leg.
Superset with 10-12 Standing Banded Abductors on each Leg
Metcon (AMRAP – Reps)
EMOM for 12 Minutes Alternating
15 Wall Balls 20/14
15 American Swings 53/35
RX+ WB25/20 and KB 70/53
Score is out of 180 Possible reps
