Fitness – The Strip CrossFit
Bulgarian Split Squat
4 Rounds of:
Every 2 minutes Alternating
Barbell Split Squat (10 each Leg)
Hanging Knee Raised (2 sets of 10
Bike 90sec (conversation pace)
Metcon (12 Rounds for reps)
14minEMOM Alternating
20 Wall Balls 20/14
20 Med Ball Sit-ups
Choose a rep scheme that allows for consistency across all rounds try and pace to 15-20sec of rest/transition time after each set
Weekly Preview
***Deload Week***
Coming off the holidays and a 4 week strength progression this week is all about that sweat!
There will still be some lifting but mostly dial in that technique and work on quality while getting a bit of rest on the heavy lifts.
You will also start seeing double dosesof Pull-ups weekly for those looking to get their first or get into some of the more technical movements this will come in handy!
Next week we will be testing some One Rep Maxes so we can get into my absolute favorite strength cycle and opportunity to really get those numbers up!
Monday: Bulgarian Split Squats
Tuesday: Pullup/push-up capacity and Cleans
Wednesday: Core work
Thursday: Gymnastics Progression (Rings)
Friday: Snatch
