Fitness – The Strip CrossFit
Full Week Programming
This week you will notice we are getting a double dose of Glute work. Not only is this great for “ass-thetics” but also can help recruit strength in all of our lower body exercises (squats/deadlift) if done right!
We will also be adding those gymnastics skills we’ve been working on into a workout midweek.
Monday: Bulgarian Split Squat
Tuesday: Olympic Lifts
Wednesday: Bench Press
Thursday: Weighted Glute Bridge
Friday: Gymnastics Pressing Progressions
Back Rack Split Squat (20-20-20)
Foot back or can be elevated
Every 4minutes 10 on each leg
Superset with 10 Banded Hip Flexor Pulls Each Side
Metcon (AMRAP – Rounds and Reps)
12min AMRAP (get as far as possible)
5 Rounds of
5 Toes to Bar
5 Front Squats 95/65
5 Rounds of
5 Toes to Bar
5 Front Squats 135/95
Max Rounds of
5 Toes to Bar
5 Front Squats 185/125