With the conclusion of our deload week we now begin rebuilding our strength base. For the next 4-6 weeks I have a progressive program for you focusing on 3 of our foundational strength movements: the back squat, strict press and deadlift. Each week will build from the previous week so make sure to get in on those days. I will be varying the days which these lifts fall so check the programming preview every Sunday so you can plan ahead. We will still have conditioning pieces on those days but depending on time they will vary (as usual) anywhere from 3-15 min long.

In addition to building some strength i will be offering a 30 day progression to improve your push ups and pull ups to prepare for murph at the end of May. There will be 3 sessions a week and will be posted at the bottom of the programming preview every Sunday. You can choose which days to complete them on your own.  (see this weeks below!)

Lastly, another reason to keep your eye on the programming preview is because we have some classic benchmarks planned for this month: grace, Isabel and Fran.

See what week 1 of our strength phase looks like and plan to get in. This week will set the pace for the rest of the progression so get in!

Monday
Todays workout starts with a longer row. When finished with your row you will work through 10 rounds of kettle bell swings and handstand push ups. This will be a challenging WOD for a couple of reasons. The handstand push ups are a high skill movement but we will be performing very low reps which will create a very short rest before getting back to the kettle bell swings. The CrossFit lite version will offer a shoulder strengthening option without having to go upside-down.

Tuesday

Today is our first session of back squat in our progression. For those of you who were with us this time of year in 2018 this will look familiar. Tempo squats are a great way to build strength during the descent phase of the lift and bottom position. This will set us up for success for strength work to follow this month. Following the lifting session we will get after a short but intense WOD.

Wednesday

Another double work day for this mid week workout. We will start with strict press for strength work and finish with a moderate length workout focused on clean and jerks and box jumps.

Thursday

We are taking it outside today! Hopefully the weather cooperates with us later this week to get outside for this WOD which will included some fun movements. Running, tire flips, farmer carries, burpees and possibly a new movement.

Friday

One more strength piece this week…deadlifts. We are going to work on some higher rep schemes for strength for the next 3 weeks, but that doesnt mean i want the weight to be light! Once we finish fatiguing our posterior chain the wod will take us through a nice EMOM of front squats and double unders.

Saturday

Last weekends team of 3 WOD was so much fun we are going to do it again. Rope your friends into coming in for our Saturday morning team workout!

Sunday

Sunday Fun-day wont disappoint. Some straight forward conditioning intervals will do the trick! Come get your sweat on for some car-dee-oh!

 

Push up/ Pull up progression
Week 1

Day 1
EMOM 8
5 push ups + 5 pull ups

Day 2
For time
21-15 -9
Push ups
Ring rows (make these hard! elevate your feet if you can)

Day 3
For time
50 push ups
rest as needed then complete:
25 pull ups

For any of these days feel free to add a vest if you at that level and can perform Rx push ups and pull ups with no vest already. For scaling movements pull ups should be with a light band where you can complete 2-5 reps at a time (depending on the workout). For push ups scale to a low riser (box, bench or barbell on rig). No knee push ups or banded push ups. If you have questions ask a coach!