TSCF/TVF/TSBB – The Strip CrossFit
Full Week Programming
Monday: Back Squat
Tuesday: Bench Press
Wednesday: Core, Cardio & Stretch
Thursday: Clean & Front Squat
Friday: Deadlift & Strict Press
If last week you were successful with 5 reps at 85% increase all sets by 2.5-5# if you did 7+ reps at 85% take everything up a full 5%
Back Squat
Every 3 Minutes Building
5 Reps at 65%
5 Reps at 75%
Max Reps at 85%
If last week you hit 6+ reps increase up to 5% on all lifts. If not stick with the weights and get that fifth!
Workout (Time)
3 Rounds
50/40/30 Russian Swings 70/53
40/30/20Abmat Sit-ups
30/20/10 Goblet Squats 70/53
*each round decrease each 10 reps
First round should be about 2min per piece and 6min total.
Cool Down
3 sets of 10-15 Banded Hamstring Curls Each
