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!
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!
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!
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
Schedule your no-sweat intro
Bell City CrossFit is a local CrossFit gym in Bristol, CT. Schedule a no-sweat intro to tour our facility!
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