We are currently going into Week #1 of a 4-week cycle focused on strength and stamina. Inside this training cycle, we will be placing a routine emphasis on squatting, where we are looking to estimate two numbers for percentages - our 1RM Back Squat, and our 1RM Front Squat. We will continue to prioritize classical CrossFit movements that we most commonly see in the CrossFit Open. A typical day will consist of daily conditioning and strength, naturally varying by design based on the training cycle we are currently in. We will start to incorporate skill work as requested by many of you within the community. We have a phenomenal mixture of Old School and New Generation of CrossFit athletes within our gym. The one thing that remains the same is that we will continue to “Forge Elite Fitness” through constantly varied functional movements executed at high intensity across broad time and modal domains.
CONSTANT VARIATION
Different every day, CrossFit workouts are tailored to the individual.
FUNCTIONAL MOVEMENTS
CrossFit uses safe, effective and efficient movements similar to those you use every day in life.
HIGH INTENSITY
In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.
CROSSFIT
STRENGTH:
Back Squat
Set 1 (On the 0:00): 9 Reps @ 60%
Set 2 (On the 2:00): 7 Reps @ 65%
Set 3 (On the 4:00): 5 Reps @ 70%
Set 4 (On the 6:00): 3 Reps @ 75%
Set 5 (On the 8:00): 1 Rep @ 80%
Set 6 (On the 9:00): 1 Rep @ 85%
Set 7 (On the 10:00): 1 Rep @ 85-90%
WOD:
3 Rounds:
9 Front Squats (75/55)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row or 21/15 Calorie Bike or 20 Sprints
3 Rounds:
9 Front Squats (75/55)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row or 21/15 Calorie Bike or 20 Sprints
3 Rounds:
9 Front Squats (75/55)
7 Toes to Bar
5 Lateral Barbell Burpees
SWEATFEST
5 Rounds For Time:
30 Air Squats
15 Calorie Row
10 Burpees Over Erg
*Rest 3:00 Between Rounds
CROSSFIT FOR SPORT
STRENGTH:
Strict Press
Establish a 5RM
*From the floor
WOD:
For Time:
50 Box Jumps / Step Ups
25 Pull Ups / Ring Rows
50 Walking Lunges
25 Burpees
50 Sit Ups
2 Rope Climbs
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