TSCF/TVF – The Strip CrossFit
Full Week Programming
For our rep maxes this week we will be combining three of them into the popular CrossFit Benchmark “The Total” we will also be adding to that Test #2 and the longest of bench mark workouts for the year. The focus of this test is of cardio and gymnastics capacity. Make sure you log it so you can repeat as written to show how far we’ve come, especially if still fairly new to CrossFit (Less than 3yrs)
Monday: Bench press and Benchmark 2
Tuesday: Crossfit Total (Shoulder Press, Squat Deadlift)
Wednesday: Glutes, Core & Cardio
Thursday: Front Squat
Friday: Olympic Lift Choice (Clean or Snatch)
Bench Press
15min to build to a 1RM
Benchmark Test 2 (AMRAP – Rounds and Reps)
20min AMRAP
5-6-7-8-9-10
Pull-ups
Push-Ups
Sit-ups
Every 5min including start 500/400m row
Then Start Over, RX+ would go to Hand Release, C2B, and V-Ups
remember 5-10 is 6 Rounds 🙂
