Programming Sneak Peek (01/22-01/27)

This week, we head into week 4 of our 6-week Progressive Overload strength cycle. Deadlifts are scheduled for Monday and Back Squats for Friday.  Rep scheme will be 8 sets of 2 reps using the same heavy weight across for all sets.  These are RPE 9 efforts and are again programmed as post workout strength to allow us to practice breathing, bracing and lifting properly while already fatigued.

We'll also continue our CrossFit Open prep by testing or re-testing CrossFit Open workout 12.3 on Tuesday.  This is an 18 minute AMRAP of 15 Box Jumps, 12 Push Press (115/75) and 9 Toes to Bar.   We'll also practice our gymnastics pulling on Thursday with some skill work, followed by a 20 minute EMOM (Ring Muscle Ups, Chest to Bar Pull-Ups or Strict (Banded) Pull-Ups).

It's going to be a great week at the gym!  Don't forget to register for the 2024 CrossFit Open and participate in the Bell City CrossFit Open Intramural League!  Looking forward to watching you all crush these workouts...

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Here's your weekly rundown:

• MONDAY: (SPRINT) 3 Rounds for Time 400m Run + Hang Power Cleans, Post-Workout Strength 8x2 Deadlift RPE 9

• TUESDAY: (GRIND) Build to a moderate 5-Rep Strict Press (RPE 6) CrossFit Open Workout 12.3 AMRAP x 18 Minutes Box Jumps, Push Press, Toes to Bar

• WEDNESDAY: (EFFORT) For Time Row, Russian KBS, Walking Lunges + Finisher

• THURSDAY: (EFFORT) Gymnastics Skill Pull-Ups, Chest to Bar, Ring Muscle Ups + EMOM x 20 Minutes Bike, RMU/Pull-Ups, Sit-Ups

• FRIDAY: (EFFORT) 2-Sets AMRAP x 5 Minutes Up Downs + DB Goblet Squats & Post-Workout Strength 8x2 Back Squat RPE 9

• SATURDAY: Bench Press 10-8-6, AMRAP x 15 Minutes Push-Ups, Box Step-Ups, V-Ups, Jump Rope

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ANNOUNCEMENTS:

• Register NOW for the 2024 CrossFit Open!  3-Weeks, 3-Workouts Thursday, February 29th through Monday, March 18th

• Be on the lookout for some CrossFit Open Crash Courses coming to you soon!

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We'll see you in the gym!