CrossFit Weekly Programming Preview : 1/27/20-2/2/20

Monday:
week 4 of our 8 week strength cycle today and that means going back to the start with 7s! We will start off with movement prep before getting into the strength piece and then closing the day out with a triplet featuring unilateral movement and rep schemes to keep you moving!

Strength:
7-7-7-7-7
Back Squat – the goal is to improve upon what you did in week 1

Tuesday:
working on the barbell today with olympic lifting technique work. We will be breaking the snatch down into smaller pieces in the hopes that it will help you put everything together down the road. Your workout today is a chipper with bodyweight movements that will start on the easier side and build in complexity through the workout.

Wednesday:
back to 7s for the deadlift today. Our goal is to build on week 1 but remember to listen to your body and be smart if you started to lose your form the first time that we did 7s on deadlifts. Your workout today is a rotating TABATA through three movements sure to get your heart rate up and blood pumping!

Strength:
7-7-7-7-7
Deadlift

Thursday:
working into single leg work again today to make sure we are staying healthy in these last weeks of the cycle. Your workout today is an indoor variation on a recent main site workout. We will be working through a long rowing piece paired with some higher rep gymnastics work.

Friday:
last days of 7s for the strength cycle! We are sticking with the barbell for the workout portion of the day, working on our efficiency with cycling and being able to move a lot of weight for a lot of reps.

Strength:
7-7-7-7-7
Bench Press

Saturday:
closing the week out with some core accessory work to get the weekend started before moving into a triplet with a descending ladder rep scheme. Your movements will be a good mix of squatting, pressing, and cardio time for a great overall challenge!

Have a fun and fit week!