Turn2CrossFit – CrossFit
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.
Warm Legs & PVC (No Measure)
10 Cal Assault Bike/Ski Erg
10m Knees to Chest
10m Quad Stretch
10m Lateral Lunge
10m Bear Crawl
10 Good Mornings
Overhead Squat (5 x 2)
5 x 2
Establish your heaviest 2 reps
16 min cap
Death By Suicide (4 Rounds for reps)
4 Rounds: 4 min work, 2 min rest
10/7 Cal Assault Bike/Row
10 Power Snatch (95/65)
10 Box Jump Over
10 Cal Row/Assault Bike
You have 4 minutes to score as many reps as possible, if you complete under 4 minutes, you start back at top.
All athletes are encouraged to find a partner and rotate rounds on starting point, so that both athletes start on row and start on bike 2 rounds each.
Round 1- Athlete 1 starts on bike, Athlete 2 starts on rower
Round 2- Athlete 2 starts on bike, Athlete 1 stars on rower
Round 3- Athlete 1 starts on bike, Athlete 2 starts on rower
Round 4- Athlete 2 starts on bike, Athlete 1 starts on rower
No athlete should start on the same equipment for all 4 rounds.
(Death by Suicide felt like an appropriate name for athletes to go all out on Bike/Row- it is as painful as you allow yourself to grow- push your threshold capacity- rest is coming)
10 Glute Bridges
10 Curtsy Lunge
5 Ab Wheel Roll-Out