Fitness – The Strip CrossFit
Full Week Programming
This is a DELOAD week for our strength cycle before starting a new one next week. Last week we took almost everything to the max so this week we will be doing some tempo work. keep it light and practice “Perfect” form on reps. Next week we start something completely new!
Monday: Back Squat
Tues: Push Press
Wednesday: Long Form Cardio
Thursday: Clean & Front Squat
Friday: Bench & Row
Back Squat (5-5-5-5)
Every 3 Minutes
5 seconds down, quick up
Setup a ball at/or slightly below parallel
Superset with 8-10 Weighted Knee Raises
Metcon (Time)
It’s just over a month away!
Half “Murph”
800m Run
50 Pullups
100 Push-ups
150 Air Squats
800m Run
25min Time Cap
RX you can break up the work however you’d like.
Ie: 10 Rds of 5/10/15
RX+ go straight through
This is what I would like to see as the scaled version
10 Rounds of:
200m Run
5 Pullups
10 Push-ups
15 Air Squats