Programming Sneak Peek (04/29-05/04)

We have worked through the first 4 weeks of our Bench Press and Overhead / Front Squat strength cycle and are entering our "deload" week this week.  We'll see 3x10 for both lifts this week using the same Light-Mod weight for all sets. The first full week of May is going to start on a high note as we test our 3RM for the OH/Front Squat & Bench Press!

Once this strength cycle is complete, we'll go back to GPP lifting, which will consist of barbell complexes and strength days, but there will not be a linear progression behind them. We will continue to get stronger by varying our strength movements!

Throughout the month of May, we will see the gymnastics focus shift from Strict HSPU to building confidence/ capacity in the Toes to Bar. This will take the form of skill sessions and higher volume TTB workouts, so prep those lats and midlines!

We will still be focusing on longer GRIND workouts 2-3 times a week, so let’s get ready to keep building those engines through the month of May, especially with one of the best examples of an engine workout, Murph, right around the corner!  Speaking of Murph, you can sign up to participate and reserve your spot in the 7:30am, 9:00am or 10:30am heat now!  Starting this week, you'll see two days of Murph extra credit.  This extra credit work can be done outside of class time, and we'll include them in the weekly Sneak Peek email below.

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

• MONDAY: (EFFORT) Bench Press 3x10 (RPE 5/10), AMRAP x 16 Minutes Knees to Elbows, Up Downs, Air Squats

• TUESDAY: (SPRINT) 3 Rounds for Time Run, DB Push Press, BB Deadlifts

• WEDNESDAY: (QUALITY) Practice Gymnastics Pull (Ring MU, Chest to Bar, Strict Pull-Ups, Banded), AMRAP x 10 Minutes Bike, Gymnastics Pulling

• THURSDAY: (EFFORT) 3X10 Overhead or Front Squat, Tabata x 4 Jump Rope, DB Alt Hang Snatch, Sit-Ups, DB Alt Goblet Lunges

• FRIDAY: (GRIND) DEATH ROW RE-DO!  Row & Burpees EMOM

• SATURDAY:(GRIND) TINA JOHNSON Memorial Workout AMRAP x 27 Minutes Clusters, American Kettlebell Swings, Sit-Ups, Air Squats.  Partner or Solo Workout Option available.  Bring a Friend for Free!

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ANNOUNCEMENTS:

• Bring a Friend to the Tina Johnson Memorial Workout this Saturday, May 4th FRIENDS REGISTER HERE

• Murph, Saturday, May 25th!!  Murph registration is LIVE!  Register to participate, then reserve your space in one of three heats, 7:30, 9:00 or 10:30am.  

• Mini Murph for kids will take place at 10:00am, register your child HERE!

• 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!

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Murph Extra Credit: Week 1

WEEK 1/ DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

STRENGTH

EMOM x 15 MINUTES*

MIN 1 - 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 - 10 Push-Ups**

MIN 3 - 20-30 Air Squats

*Simple volume building EMOM...goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

WEEK 1/ DAY 2

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*Hold consistent pace on all 6 runs...faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

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