Fitness – The Strip CrossFit
Full Week Programming
As we move into cycle 2 of 3 in our strength series this is going to be VERY beneficial if we put our last numbers into the system. Percentage work is all best utilized when we are working from something current. Even if we weren’t able to PR last time really hit those third set +’s with as many reps as you can. This will really build us up for the next test week in 3 weeks!
Being Monday is a Holiday I still really wanted to hit a Hero WOD along with our squats. That being said if you do it RX it will probably run over so feel free to scale to two rounds of the workout 🙂
Fridays we will be focusing the first part of class on Getting the strength possible to get up onto the rings or working muscle up technique/cycling
Monday: Back Squats + Hero WOD “Badger”
Tuesday: Bench Press
Wednesday: Snatch Technique Work + Core
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips
Gymnastics
10 Alternating minutes of
5 Strict Chin Ups
5 Strict Dips
*add weight if avail
Or EMOM Muscle Ups/Transition work
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15-20-25-20-15
Wall Balls 20/14
Box Jumps 20″
*200m Run after each round, Row 250/200 or Bike 15/10
Unlike most AMRAPS this one IS FINISHABLE!! Let’s gets after it and post those times!!!
