Fitness – The Strip CrossFit
Full Week Programming
This week Kip/Core work before our metcon Monday, we will be working both of the Olympic Lifts and fun building Metcons along with a long Hero Wod “Murph Prep” Tues
Monday: Core Work + Metcon
Tuesday: Murph Prep Hero WOD Coffey
Wednesday: Snatch + Metcon
Thursday: Deadlift + Metcon
Friday: Clean + Metcon
Core Series
Every 90s alteranting for 3 sets
Core:
10 Hollow Rocks
10 V-Ups
10 Sec Hollow Hold
Back:
10 Arch Rocks
10 Arch Ups
10 Sec Arch Hold
Metcon (4 Rounds for time)
RX Every 5 Minutes for 4 Rounds
500/400m Row
25 KB Swings American 53/35
15 Pull-ups (scale to jumping)
RX+ Every 10min for 2 Rounds
1000/800m Row
50 KB Swings American 53/35
30 Pull-ups
Doing this as the 4 Rounds will give you some rest every time, the RX+ option should only be done if these movements are all at weight and easy to complete the RX version unbroken
If you do it RX+ when logging your time you would leave rounds 3&4 blank
Extra Credit
3 sets of 10 of each Superset
Is, Ts & Ys w small plates
