Fitness – The Strip CrossFit
Full Week Programming
Its HERE! Test Week (Cycle 2 of 3)!! Lets give it our all in these 4 strength test and make sure we log them. You will notice the workouts for the week are fairly light so that we aren’t taxing the nervous system too much after our lifts. Wednesday will be a fun long AMRAP that will get us nice and sweaty but not too beat up for our big lifts on Thursday!
Friday we will be continuing to focus on Getting the strength possible to get up onto the rings or working muscle up technique/cycling
Monday: Back Squats
Tuesday: Bench Press
Wednesday: Sweaty Fun-ness!
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips
Bench Press
5 Reps at 75%
3 Reps at 85%
1 Rep at 95%
1 Rep at Potential New 1RM
Every 3 minutes
Feel Free to Scale to 5 Reps for 4 Rounds Every 3min if new to these lifts or visiting
Metcon (Time)
50 Double Unders
50 Pushups
5x of Pull Option Below
40 Double Unders
40 Pushups
4x of Pull Option Below
30 Double Unders
30 Pushups
3x of Pull Option Below
20 Double Unders
20 Pushups
2x of Pull Option Below
10 Double Unders
10 Pushups
1x of Pull Option Below
***20min Time Cap***
Pulling Options
1) Rope Climbs
2) Strict Pullups x2
3) Ring Rows x3
So to be clear in round 1 it would be 50 Double Unders, 50 Pushups then option of
5 Rope Climbs
10 Strict Pullups
15 Ring Rows
