Programming Sneak Peek (09/16-09/21)

Today is day 4 of our annual Bell City Burpee Challenge! Don't forget to complete your 4 burpees today, and check off your progress on the checklist at the gym!  We're just getting started! 🎉

We have a great week of programming ahead, including 3 GRIND workouts, 2 EFFORT pieces and 1 SPRINT.   We kick off the week building to a heavy 3-rep deadlift across 5 working sets on Monday.  You all can look forward to closing out the week by building to a Moderate-Heavy 3-Rep Bench Press on Friday!

We also have the Classic CrossFit Benchmark workout "Amanda" programmed for Wednesday.  Amanda is a descending rep scheme of Ring Muscle Ups and Squat Snatches, or Pull-Ups and Power Snatches.

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‍WEEKLY RUNDOWN:

• MONDAY: (SPRINT) 3-3-3-3-3 Deadlift. Start Moderate and end Heavy. For Time Wall Balls and Deadlifts.

• TUESDAY: (GRIND) AMRAP x 18 Minutes Box Jumps, Sit-Ups, DB Farmers Alt. Box Step Ups, Rope Climbs. Bodybuilding Finisher.

• WEDNESDAY: (EFFORT) Extended Warm-Up for Gymnastics Pulling & Snatches.  "AMANDA" 9-7-5 Ring Muscle Ups + Squat Snatches (135/95), or 12-9-7 Pull-Ups + Power Snatches (95/65)

• THURSDAY: (GRIND) EMOM x 25 Minutes: Run, Jump Rope, Alt. Lunges. Bodybuilding Finisher.

• FRIDAY: (EFFORT) Build to a Moderate-Heavy 3-Rep Bench Press. For Time Russian KB Swings & Burpees

• SATURDAY:(GRIND) AMRAP x 20 Minutes Row, Front Squats, Toes to Bar/Something, Handstand Push Ups/Hand Release Push Ups, Pistols/Narrow Stance Squats. Partner & Solo options available!

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #4!

• 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!