CrossFit Weekly Programming Preview : 2/3/20-2/9/20

Monday:
week 5 of our 8 week strength cycle today as we get in to 5s on deadlifts. We will start off with movement prep before getting into the strength piece and then finish the day off with some interval work with a bit of gymnastics cardio.

Strength:
5-5-5-5-5
Deadlift – the goal is to improve upon what you did in week 2

Tuesday:
getting into some gymnastics playtime and performance care work today before moving into the workout. You will work through a chipper type workout with a light weightlifting movement sandwiched between gymnastics movements that will go down and reps but up in difficulty.

Wednesday:
back to the strength cycle work today with the bench press. We will close the day out with a fun couplet of unilateral dumbbell work and the jump rope.

Strength:
5-5-5-5-5
Bench Press

Thursday:
working on our Olympic lifting technique today in an on the minute format. Our goal will be to stay lighter and focus on technique so you are fresh for Friday’s strength work. Your workout will continue to incorporate the barbell in an interval format with a max effort row thrown into the mix.

Friday:
last days of 5s for the strength cycle! We will close the day out with an AMRAP utilizing a wall ball for two odd object movements.

Strength:
5-5-5-5-5
Back Squat

Saturday:
finishing the week out with a bit of unilateral work and time upside down before getting into your last workout of the week. You will take on this longer, high rep chipper in a team of 3 working through gymnastics, cardio, and weightlifting movements.

Have a fun and fit week!