CrossFit Weekly Programming Preview : 1/6/20-1/12/20

Monday:
kicking off 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 fun alternating EMOM with the barbell and gymnastics paired together.

Strength:
7-7-7-7-7
Back Squat – goal is to end around 70-80% of your 1 rep max

Tuesday:
mixing up our strength work today with bodyweight work instead of barbell strength. We will close the day out with a fun workout that will start as a chipper before taking a rest and then switching the scheme up to a 5 round workout with the same total amount of work. We will be working with more gymnastics, KB work, and jump roping.

Wednesday:
back to the strength cycle to start the day. We will close out the day with a triplet pairing DBs with box jumps for a spicy little AMRAP.

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

Thursday:
we will start the day with an AMRAP focusing on quality of movement and unilateral work with the goal of keeping you healthy and well rounded. We will close out the day with a workout full of squat variations and rowing.

Friday:
last day of our first week of the strength cycle today! Our workout will be a couplet involving some core work and a fun KB movement we do not get to play with too often.

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

Saturday:
a longer AMRAP to close out our week full of light weight barbell movements, quick bodyweight movements, and cardio pieces.

Have a fun and fit week!