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Copy of Programming Movements 10/25-10/30/2021

TO SEE FULL PROGRAMMING DOWNLOAD SUGARWOD

AFTER YOU FIND "CROSSFIT UNTAMED", ACCESS CODE IS: WILDONES


OCTOBER NEWS!

  • Fortitude classes are LIVE!

    • 10am on Monday - Friday

    • 630pm Monday, Wednesday, Friday

    • 8am on Saturday




PROGRAMMING INFORMATION


Week 4 of 6 for Strength Cycle


  • This strength cycle focuses on the in-between lifts of Olympic Lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks.

  • Days that are labeled "Work up to a Heavy" means we want to see you athletes reach a top weight (within your limitations) in 5-6 working sets.

What you will see this week:

  • Day 1: Heavy Front Squat + Push Press + Push Jerk (1+1+1)

  • Day 2: 5 x 3 Position Power Snatch

  • Day 3: Heavy Snatch Balance


MONDAY


STRENGTH:

  • Front Squat

  • Push Press

  • Push Jerk

CONDITIONING:

  • Power Clean

  • Strict Handstand Push Up


TUESDAY


STRENGTH:

  • Power Snatch

  • Low Hang Snatch

  • Mid Hang Snatch

CONDITIONING:

  • Wall Ball

  • GHD Sit Up

  • Push Up

  • Dumbbell Step Up

ACCESSORY:

  • Rear Foot Elevated Dumbbell Split Lunge


WEDNESDAY


ACCESSORY:

  • Handstand Skills & Drills

CONDITIONING:

  • Bike

  • Handstand Walk

  • Toe To Bar

  • Box Jump

THURSDAY


STRENGTH:

  • Snatch Balance

CONDITIONING:

  • Row

  • Sandbag Clean

FRIDAY


CONDITIONING:

  • Burpee Box Get Over

  • Bike

  • Sit Up

  • Bar Muscle Up

ACCESSORY:

  • Barbell Bicep Curl

  • Bent Over Row


SATURDAY


FORTITUDE 8am:

  • Bike

  • Box Jump Over

  • Row

  • Plate Ground To Overhead

  • Burpee

  • Ski / Run

CROSSFIT 9am:

  • Coaches' Choice



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