CrossFit Weekly Programming Preview : 1/20/20-1/26/20

Monday:
week 3 of our 8 week strength cycle today! We will start off with movement prep before getting into the strength piece and then closing the day out with a workout full of skill movements and front squatting

Strength:
3-3-3-3-3
Bench Press – goal is to end around 90-95% and build to a heavier weight than your 5s

Tuesday:
lots of interval work today, starting with cardio time on the rower. The goal here is to work on pacing and consistency on the rower. The second half of the day will be intervals with a challenging dumbbell movement that most of us know and love/hate.

Wednesday:
getting into our heavy squat day with prep work before working into a fun couplet. We will be playing with an ascending ladder with the jump rope and a fun variation on a familiar gymnastics movement.

Strength:
3-3-3-3-3
Back Squat

Thursday:
getting the day started with gentle cardio work, strict gymnastics skills, and mobility. Your workout will be a quick, light barbell cycling workout with short intervals and even shorter rest.

Friday:
last day of our heavier strength cycle for the week. Your workout will be on the longer side as we work through some harder gymnastics skills in an AMRAP form. It will be a great day to work on a variety of scales and play with some fun skills.

Strength:
3-3-3-3-3
Deadlift

Saturday:
we will start the weekend off with practice on the ropes before moving into a cardio filled workout. You will cycle through the different cardio machines in an interval format with moderate bursts followed by longer rests to keep your intensity up.

Have a fun and fit week!