Programming Sneak Peek (04/22-04/27)

First of all, a huge congratulations to all of our Quarterfinals competitors for completing 4 challenging workouts over the past several days!  The final score submissions are due by 8pm tomorrow evening, so when you see Roland, Pepe, Kris, Coach Jake, Coach Ethan, Coach Brandon, Coach Kiara, Coach Kathryn and Coach MeLo at the gym be sure to congratulate them on a job well done!

This week, we head into week 4 of our 6-week strength cycle.  3x4 Bench Press is programmed on Tuesday and 3x4 Front Squat or Overhead Squat is scheduled for Friday.  These efforts should be performed at an RPE 9 and at the same heavy weight across all working sets.  Next week will be a deload for strength in preparation for our 3-rep tests during the week of 5/6.

We'd also like to welcome our new Legends members!  Coach Melanie's first two classes were a success and the Legends athletes did an incredible job.  There's still room in the class, so please spread the word and let all of your 55+ friends and family members know about this fun and exciting new class!

‍

‍

Here's what's on tap for this week:

• MONDAY: (EFFORT) 4 Rounds for Time Cal Bike, V-Ups, Front Rack Lunges, Rope Climbs or Strict Pull-ups

• TUESDAY: (SPRINT) 3x4 Bench Press (use the same heavy weight for all sets), AMRAP x 10 Minutes Wall Balls, Jump Rope

• WEDNESDAY: (EFFORT) Handstand Skill Session, 10 Rounds for Time Power Snatch, Handstand Push-Ups/Pike Push-Ups, Pull-Ups/Jumping Pull-Ups

• THURSDAY: (GRIND) Partner Workout! In teams of 2, AMRAP in 25 Minutes Box Jumps, Sit-Ups, Slam Balls, Slam Ball Run

• FRIDAY: (EFFORT) 3x4 Front Squat or Overhead Squat (use the same heavy weight for all sets), Dumbbell Squats and Burpees

• SATURDAY:(HEAVY) Clean & Shoulder to Overhead Complex, Partner Workout with Solo Option Row and Toes to Bar with Cleans & Overhead sprinkled in

‍

‍

ANNOUNCEMENTS:

• Bell City CrossFit Book Club: March-April "GRIT: The Power of Passion and Perseverance" by Angela Duckworth

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class! Every Tuesday/Thursday at 10am. Book a No Sweat Intro with Coach Melanie HERE to learn more!

• Volume & Capacity Cycle 4/1-5/12

• Memorial Day Murph!  Save the Date, Saturday, May 25th.  Be on the lookout for more info, plus extra credit Murph training prep coming soon!

‍

‍

Volume & Capacity Cycle 4/1-5/12

• W1 (4/1-4/6) - 3x10 (RPE 6)

• W2 (4/8-4/13) - 3x8 (RPE 7)

• W3 (4/15-4/20) - 3x6 (RPE 8)

• W4 (4/22-4/27) - 3x4 (RPE 9)

• W5 (4/29-5/4) - 3x10 Deload Week

• W6 (5/6-5/11) - 3RM Tests

‍