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    • 1 day ago
    • 1 min read

Movements for 5/30-6/4/2022

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON




CrossFit Kids is BACK!

Check our our CrossFit Kids page for more info.

Kids Classes

PROGRAMMING INFORMATION


Strength Cycle Information

Check our blog post about the new cycle coming up that was posted about a week ago!


MONDAY


CONDITIONING:

  • Walking Lunge

  • Kettlebell Swing

ACCESSORY:

  • Strict Press

  • Arnold Press

  • Dumbbell Lateral Raise

  • Lateral Banded Walk

TUESDAY


CONDITIONING:

  • Row

  • Air Bike

  • Bike Erg

ACCESSORY:

  • Elevated Toe Dumbbell Romanian Deadlift


WEDNESDAY


CONDITIONING:

  • Dumbbell Snatch

  • Burpee Over Dumbbell

  • Toe To Bar

ACCESSORY:

  • Banded Chest Fly

  • Barbell Curl

THURSDAY


CONDITIONING:

  • Double Under

  • Power Clean

ACCESSORY:

  • Single Arm Banded Tricep Extension

  • Weighted Hip Thrust


FRIDAY


CONDITIONING:

  • Air Bike

  • Dumbbell Bench Press

  • Silder Tuck In

  • Single Dumbbell Bicep Curl

  • Single Dumbbell Tricep Extension

  • Pull Up

  • Dumbbell Burpee

  • Farmer's Carry

  • Rope Climb / Burpee


SATURDAY - Rowing Clinic at 9 or 10am


CONDITIONING:

  • Run

  • Back Squat

  • Box Jump Over

  • Medicine Ball Sit Up

  • Strict Handstand Push Up


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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    • 6 days ago
    • 1 min read

MURPH WEEK!

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



Check our last blog post about the programming!



MONDAY


CONDITIONING:

  • Run

  • Squat Snatch

ACCESSORY:

  • Ring Push Up

  • Ring Row

  • Dumbbell Curl

  • Overhead Plate Sit Up

  • Side Plank

  • Plank

TUESDAY


CONDITIONING:

  • Air Bike

  • Row

ACCESSORY:

  • Dumbbell Skull Crusher

  • Tricep Dumbbell French Press


WEDNESDAY


CONDITIONING:

  • Wall Ball

  • Rope Climb

ACCESSORY:

  • Single Leg Dumbbell Romanian Deadlift

  • Dumbbell Calf Raise

THURSDAY


CONDITIONING:

  • Bike Erg

  • Jumping Lunge

  • Clean


FRIDAY


CONDITIONING:

  • Run

  • Pull Up

  • Push Up

  • Air Squat


SATURDAY


CONDITIONING:

  • Medicine Ball Sit Up

  • Double Under

  • Hang Snatch

  • Run


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout

  • Optional Mono-structural Workout




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    • May 20
    • 3 min read

New Cycle Starts June 6th | INFO HERE

May 23rd - June 5th: Rest & Skill Work, no structure strength work

June 6th - June 16th: New Strength Cycle


STRENGTH CYCLE INFORMATION


We will begin our next endeavor on June 6th with an 8-week cycle.


We will switch our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts.


What we will see is slightly different than our traditional lifts for the three lifts we are going to focus on. You will see some tempo & pause work for the front squats and bench press and also some dead spot & deficit deadlifts!


All three of these lifts will be coupled up with a certain gymnastics movement.

Pull Ups with Front Squats

Box Jumps with Bench Press

Strict Handstand Push Ups with Deadlifts

 

8-WEEK CYCLE LAYOUT


Week 1

Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Pull-ups

Day 2: Heavy Single Bench Press / Max Height Box Jump

Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups


Week 2

Day 1: 3 Tempo Front Squats x 5 sets @65% of 1RM / 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

Day 2: 3 Tempo Bench Press x 5 sets @65% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 3 Dead stop Deadlifts x 5 sets @65% of 1RM / 40-50% Strict Handstand Push-ups of Max Reps x 5 sets


Week 3

Day 1: 2 Pause Front Squats x 5 sets @70% of 1RM / 3 Strict Weighted Pull-ups x 5 sets @65% of 1RM

Day 2: 2 Pause Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 2 Deficit Deadlifts x 5 sets @70% of 1RM / 30-40% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 4

Day 1: 1 In the Hole Front Squats x 5 sets @75% of 1RM / 2 Strict Weighted Pull-ups x 5 sets @70% of 1RM

Day 2: 1 Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 1 Deadlifts x 5 sets @75% of 1RM / 50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 5

Day 1: 3 Tempo Front Squats x 5 sets @70% of 1RM / 5 Strict Weighted Pull-ups x 5 sets @50-60% of 1RM

Day 2: 3 Tempo Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 3 Dead stop Deadlifts x 5 sets @70% of 1RM / 45-55% Strict Handstand Push-ups of Max Reps x 5 sets


Week 6

Day 1: 2 Pause Front Squats x 5 sets @75% of 1RM / 3 Strict Weighted Pull-ups x 5 sets @60-70% of 1RM

Day 2: 2 Pause Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 2 Deficit Deadlifts x 5 sets @75% of 1RM / 40-50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 7

Day 1: 1 In the Hole Front Squats x 5 sets @80-90% of 1RM / 2 Strict Weighted Pull-ups x 5 sets @70-80% of 1RM

Day 2: 1 Bench Press x 5 sets @80-90% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 1 Deadlifts x 5 sets @80-90% of 1RM / 60-70% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 8

Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Pull-ups

Day 2: Heavy Single Bench Press / Max Height Box Jump

Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups

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