Programming Sneak Peek (11/04-11/09)

This week is a deload Week for our Strength Cycle, so we have 3x5 Deadlifts, Push Press and Back Squats programmed, keeping weight light, RPE 5 across all sets.  Next week (week of 11/11), we'll begin the 1-rep test outs for our 3 lifts.

We'll also test out the Classic CrossFit Benchmark workout, "Jackie" on Wednesday of this week.  This is a For Time Sprint of 1000/800m Row, 50 Empty Barbell Thrusters (45/35), and 30 Pull-Ups...can you go unbroken???

On Friday, we'll have a chance to work on our Snatch Technique as we build to a heavy complex of 1 Snatch + 2 Overhead Squats + 1 Hang Snatch. And get your running shoes (and your lungs...) ready for Saturday!  "The Tortoise and the Hare", a true mono structural GRIND of a workout is programmed and includes a whole lot of running and biking! Oh my!

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‍WEEKLY RUNDOWN:

• MONDAY: (EFFORT) 3x5 Deadlifts, Keep weight light across all sets. This is a Strength-Cycle Reset Week. AMRAP x 13 Minutes Jump Ropes, Pistols and Deadlifts.

• TUESDAY: (EFFORT) 3x5 Push Press, Keep weight light across all sets. This is a Strength-Cycle Reset Week. EMOM x 21 Minutes Shuttle Runs, Push-Ups, Rope Climbs or Strict Knees to Chest.

• WEDNESDAY: (SPRINT) 3x5 Back Squat, Keep weight light across all sets. This is a Strength-Cycle Reset Week. Classic CrossFit Benchmark Workout "Jackie".

• THURSDAY: (EFFORT) Extended Warm-Up Toes to Bar/Something & Front Rack Lunges.  For Time descending & ascending reps of Front Rack Lunges & Toes to Bar.

• FRIDAY: (SPRINT) Build to a heavy complex of 1 Snatch + 2 Overhead Squats + 1 Hang Snatch. AMRAP x 7 Minutes Power Snatches and Box Jump Overs.

• SATURDAY:(GRIND) "The Tortoise and the Hare" Have a BLAST with a BUNCH of running and biking!

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #53!

• Monday, November 11th: Veteran's Day CHAD Hero Workout.  Consider registering to support Veteran's Mental Health Initiatives through the organization CHAD 1000X HERE!

• Saturday, November 2nd: 7:45am & 9:00am Bring a Friend for a FREE workout!  Friends register 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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5-3-1 Strength Cycle 10/7-11/18 (Deadlift/ Back Squat/ Push Press)

• Week 1 - 1RM Tests

• Week 2 - 3x5 @ (RPE 7)

• Week 3 - 3x3 @ (RPE 8)

• Week 4 - 5-3-1 @ (RPE 7-8-9)

• Week 5 - Deload

• W6 - 1RM Retests