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.
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 (3 x 3, 2, 1)
Wave Training
Each Wave is EMOM for 3 minutes:
Wave 1: 3- 225/155, 2- 245/170, 1- 265/185
Wave 2: 3- 245/170, 2- 265/185, 1- 285/200
Wave 3: 3- 265/185, 2- 285/200, 1- 305/215
RX+ = 265/185 start & jump 20/15
7 minutes to Warm-up to Starting Weight & 9 Minutes of Waves = 16 minutes for Strength
Taste the Run Club (Time)
5 Rounds for Time
300m Run
5 Deadlift (225/135)
10 Pull-Ups
15 Walking Lunges
20 Abmat Sit-Ups
RX+= Vested & Toes 2 Bar
(No secret meaning to today’s workout: just a sample of Endurance programming on weekends, while preparing us for Murph on the horizon)
Body-Armor
30 GHD Sit-Ups for Time
Then complete the following not for time:
30 Back Extensions
30 Hip Extensions
30 GHD Sit-Ups for Time (Time)
We will revisit this 3-4 times a year.
RX+ = GHD
RX = 50 Abmat Sit-Ups