Programming Sneak Peek (01/29-02/03)

We're heading into Week 5 of 6 in our Deadlift & Back Squat Progressive Overload Strength Cycle.  This means we're deloading our lifts hitting 5 sets of 5 reps at the same light weight for all sets (RPE 5). Deload week is meant to be an opportunity to allow your body to recover, while also reinforcing proper breathing, bracing, range of motion and technique for your lifts in anticipation of our 1-rep test outs scheduled for next week.  Stay true to the RPE 5 - 50%, keep it light/mod and hit some solid full range of motion lifts with stellar technique.

The Classic CrossFit Benchmark workout, "Karen" is scheduled for Wednesday!  150 Wallballs for time before your 5x5 Deload Back Squats. Be sure to record your workout results in SugarWOD, especially our Benchmarks that are sure to come up again. It's incredible & motivating to watch your progress through the months and years of training!

Our CrossFit Open repeat workout this week is programmed for Saturday.  We'll be retesting CrossFit Open Workout 15.4, an 8 minute AMRAP of increasing reps of Handstand Push-Ups or Hand-Release Push-Ups and Power Cleans. There's also a partner option available!

Have you registered for the 2024 CrossFit Open yet??  Your coaches will be running some CrossFit Open Crash Courses on Friday evenings, 2/9, 2/16, 2/23 from 5:30-6:30pm leading up to the Open.  Take a look at the sessions planned in the announcements below and register using the ZenPlanner Member app, links below, or using the iPad Kiosk at the gym to help get yourself prepared!

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Here's your weekly rundown:

• MONDAY: (SPRINT) Every 2:00 x 5-Sets Row, Max Front Rack Lunges. Post Workout Strength: Deadlift 5/5 (RPE 5, 50%)

• TUESDAY: (EFFORT) Gymnastics Pulling: Weighted Pull-Up, Strict Pull-Ups (Banded Optional), Vertical Ring Rows. AMRAP x 18 Minutes Jump Rope, Bike, Pull-Ups/Jumping Pull-Ups

• WEDNESDAY: (SPRINT) "Karen". 150 Wallballs For Time.  Post Workout Strength: Back Squat 5x5 (RPE 5, 50%)

• THURSDAY: (EFFORT) Extended Warm-Up Hang Muscle Snatch & Barbell Split Stance RDLs. AMRAP x 10 Minutes Hang Power Snatch, Burpees Over Bar, Sit-Ups

• FRIDAY: (GRIND) EMOM x 25 Minutes Run, Box Jumps, Rope Climbs or Strict Pull-Ups

• SATURDAY: (HEAVY) Every 2:00 x 7 Sets 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean. CrossFit Open Workout 15.4 AMRAP x 8 Minutes Handstand Push-Ups/Hand-Release Push-Ups & Power Cleans Partner Option Available!

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ANNOUNCEMENTS:

• February Koffee & Kettlebells: Saturday, February 3rd!  Friends Register HERE!

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

• CrossFit Open Crash Courses!  Registration is OPEN!

       o Session #1: Toes to Bar & Jump Rope (singles, doubles, crossovers) - Friday, Feb. 9th 5:30pm - 6:30pm

        o Session #2: Pull-Ups/Chest to Bar & Inversions (Wall Walks, HSPU) - Friday, Feb. 16th 5:30pm - 6:30pm

        o      Session #3: Muscle Ups (Bar & Ring) & Inversions (Wall Facing HSPU, HS Walking) - Friday, February 23rd 5:30pm - 6:30pm