Turn2CrossFit – CrossFit
As Mentioned this last week: NEW STRENGTH PROGRAM HAS BEGUN!
Athletes must choose: Deadlift/Bench or Deadlift/Push-Press. You must stick with that decision for all 8 weeks. The rep scheme will be the same to accommodate class sizes, but you get your choice of the push movement.
Deadlift Strength- will follow Wave Training- it is not custom to the individual- our goal is to just put in capacity here. Each week will start the next week out on Wave 2, so we are jumping 20#’s per week for 4 weeks, then 10# jumps after. However, we will still test 1RM max this week to see how far a program like this can take you!
Bench/Push Press Strength- will mirror the last cycle we did, with 2 extra weeks of programming. This will be based off your personal 1RM.
Deadlift Warm-Up (No Measure)
Row 500m
**Then**
10m Inch Worms
10 Barbell Good Mornings (weight optional)
10m Walking Toe Grab Hamstring Stretch
5-10 GHD Back Extensions
Deadlift (5, 3, 2, 1, 1, 1)
Establish a 1rm to go off of for the new strength program
Between Attempts:
Progression Work to Strict MU
16 min Cap
Filly’s Saddle Up (Time)
For Time
30/21 Cal Row
15 Dual DB Deadlift (50/35)
12 Dual DB Hang P Clean
9 Dual DB FR Reverse Lunge ea
20/14 Cal Row
12 Deadlift
9 Hang P Clean
6 FR Rev. Lunge (ea)
10/7 Cal Row
9 Deadlift
6 Hang P Clean
3 FR Rev. Lunge (ea)
(Named today’s workout after Marcus Filly’s DB/Row challenge– his IG page inspires a lot of our Body Armor and sometimes has fun challenges. Saddle-Up was picked just becuase you’re jumping in the rower and lacing your shoes).
Body-Armor
Complete:
100 Banded Chest-Fly
100 Banded Good Mornings