Programming Sneak Peek (07/08-07/13)

Congratulations to all of the Mid-Year Challenge teams for their hard work and dedication throughout this year's competition! Big shout out to our winning teams, "Halfway Hustlers" for Fitness and "C-Team" for Performance!  Here's your full leaderboard:

‍

Fitness Teams:

1. "Halfway Hustlers" Jessica Beach, Makayla Welton, Kelsey Scarfo, Jay Schneider, Jaime Silva

2. "Snake Charmers" Kris Delvalle, Stacey Kizilski, Marissa Corry, Rick Hart, Tom Mucha, Charles Wiegert

3. "Fit Force" Jackie Sklenka, Hima Dilip, Melanie Schneider, Paul Hammell, James Hogaboom

‍

Performance Teams:

1. "C-Team" Rebecca Gugliotti, Melissa Loranger, Ethan Savluk, Alex Huacho

2. "PTB" Kiara Bonilla, Carley St. Amand, Roland Loranger, Wes Ott

3. "Team A" Kathryn Snow, Erin Cepelak, Rob Snide, Scott Kleinschmidt, Brandon Cepelak

‍

As we mentioned last week, we are embarking upon a new Olympic Weightlifting cycle starting this week which culminates in a 1-Rep Max Clean & Jerk and Snatch attempt at the end of August!  This week is an opportunity to build to something heavy that can be used to base percentages on for the remaining weeks…if you already have a heavy 1RM you can also use that.  From there, we will see triples, doubles, and singles leading into a deload and a 1RM test! We will also see alternating weeks of Back Squats and Deadlifts but these are just supplemental lifts, the stars of the show are our two Oly lifts! You can check out the full week by week Oly Cycle rundown at the bottom of this email.

‍

Our conditioning phase will switch to a focus on shorter, more explosive efforts, which means we’ll see more sprint workouts each week. The intent is to take the long-distance base we established in the last phase and now work on dialing up the intensity.  We can always stay in the “comfortable” long distance workouts, sometimes getting uncomfortable with speed is required and that's what this phase is all about!

‍

The last big note for this month is a higher exposure to Pull-Ups, Chest to Bars, and Bar Muscle-Ups!

‍

‍WEEKLY RUNDOWN:

• MONDAY: (EFFORT) 3x5 Tempo Deadlifts (31x1), 3 Rounds for Time Row, Deadlifts, Bar Muscle-Ups or Pull-Ups

• TUESDAY: (GRIND) AMRAP x 20 Minutes Air Squats, DB Farmers Alt. Step-Ups, Hand Release Push-Ups, Sit-Ups + Finisher

• WEDNESDAY: (SPRINT) 3-3-3-2-2-1-1 Snatch, Week 1 of 6.  Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single. For Time Jump Rope, Hang Power Snatches

• THURSDAY: (EFFORT) TABATA Up Downs, Toes to Bar/Something, Shuttle Runs, Ring Rows + Post Workout Pump Session

• FRIDAY: (HEAVY) 3-3-3-2-2-1-1 Clean & Jerk, Week 1 of 6.  Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.  EMOM x 12 Minutes Cal Bike, Cleans

• SATURDAY:(GRIND) "FILTHY FIFTY" RETEST!  Last seen April 13, 2024

‍

‍

ANNOUNCEMENTS:

• Bell City CrossFit Kids Camp!! Monday through Friday 9:15-11:45am.

           • Week 2: Monday, July 29 - Friday, August 2

• 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!

• Some folks are signing up for the New England Spartan Super on August 17th at the Carter and Stevens Farm in Barre, MA.  Use discount code SGX240024. Sign up for early morning and at the end you have option to join team Bell City CrossFit!

‍

‍

Olympic Lifting Cycle 7/8-8/18 (Snatch + Clean & Jerk)

• W1 - 3-3-3-2-2-1-1* (Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range)

• W2 - 5x3 @ (60-70%)

• W3 - 5x2 @ (70-80%)

• W4 - 5x1 @ (80-90+%)

• W5 - Deload

• W6 - 1RM Snatch + Clean & Jerk