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Programming Movements 10/4-10/9/2021

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OCTOBER NEWS!

  • Noon class ALL WEEK!

  • Fortitude classes begin!

  • 10am on Monday - Friday

  • 630pm Monday, Wednesday, Friday

  • 8am on Saturday




PROGRAMMING INFORMATION


Week 1 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:

  • Heavy Snatch Push Press + OVHS (3+1)

  • Power Clean + Hang Power Clean + Push Jerk: (1+1+1) x 2 reps x 4 sets

  • 10 Snatch Singles (70-80%)


MONDAY


STRENGTH:

  • Snatch Push Press

  • Overhead Squat

CONDITIONING:

  • Overhead Squat

  • Bar Facing Burpee

  • Chest To Bar Pull Up


TUESDAY


STRENGTH:

  • Power Clean

  • Hang Power Clean

  • Push Jerk

CONDITIONING:

  • Strict Handstand Push Up

  • Handstand Push Up

  • GHD Sit Up

  • Toe To Bar


WEDNESDAY


CONDITIONING:

  • Wall Ball

  • Bike

  • Deadlift

ACCESSORY:

  • Supine Grip Bent Over Row

  • Alternating Dumbbell Hammer Curl

THURSDAY


STRENGTH:

  • Snatch

CONDITIONING:

  • Run

  • Dumbbell Lunge

FRIDAY


CONDITIONING:

  • Row

  • Double Under

  • Kettlebell Swing

  • Burpee Pull Up

ACCESSORY:

  • Single Arm Dumbbell Shoulder Press

  • GHD Hip Raise


SATURDAY


FORTITUDE 8am:

  • Burpee Jumping Pull Up

  • Medicine Ball Lunge

  • Wall Ball

  • Medicine Ball Ground To Overhead

  • Single Under // Plate Hop

CROSSFIT 9am:

  • Coaches' Choice



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