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-up (No Measure)
Warm-up Assault
2 rounds
12/8 cal bike
5 pull-ups
10 Squats
5 push-ups
10m Walking lunge
Bench Press (6 x 6)
6×6 @ 65%
cap @ 20min
Between Attempts: Pistol Work
Advanced Athletes- drop to squat, extend one leg out and stand-up.
Intermediate Athletes- knock out 6 pistols
Beginner Athletes- Pistol Progression
Push Press (6 x 6)
6×6 @ 65%
cap @ 20min
Between Attempts: Pistol Work
Advanced Athletes- drop to squat, extend one leg out and stand-up.
Intermediate Athletes- knock out 6 pistols
Beginner Athletes- Pistol Progression
The Upside Down (AMRAP – Rounds and Reps)
Eleven Minute AMRAP
14 Wall Balls (20/14)
12 Burpees
10 HSPU
8 Push-Ups
6 Bar MU
RX+ = 10m Handstand Walk after every round (no rep point given to score)
(Upside Down name comes from the show ‘Stranger Things’– where the dopest character stars a chick named “Eleven”.)
Body-Armor
3 Rounds
12 Bulgarian BB Split Squats ea
24 BB Good Mornings