Build to a Heavy single on deadlift. (90% and above) 2 drop sets of 30-50 pounds and do sets of 3 Back Squat 4×2 increasing weight after 85% of 1rm Accessory: Ghr 3 sets of 5 Banded Hip Extensions 3×10
WHOLE LIFE CHALLENGE: The “WLC” is an 8 week program with 3 different levels of nutrition based on how serious you want to be. If you are just looking for help cutting out a few things, you can go in as “beginner”. For more information read more about it below and watch the…
Floor press 5 sets of 3 increasing weight each set Pressing complex 1 strict press 2 push prest (Strict press will dictate the weight, make it challenging and focus on quick explosive reps on the push press. Accessory: 5 sets of 3 negative pullups (5seconds decent on pullups tricep band extension. (Use small black…
Front Squat Build up to 80% for 1 rep then do 3 sets of 3 with 40-50 pounds lighter. Deadlift Build to 80% then 2 sets of 3 with a lower weight. Accessory: Split Squats 4×6 on each leg Reverse hypers 3×12 Note: We are going to start a new wave. Make sure…
Banded Bench Press 10 x 2 with 50% on the Bar. (Working Fast off the Chest) Fat Bar Shoulder Press 3 x 6 (Weight should be challenging but doable) Accessory DB Bent over row 4 x 12 3 sets max effort bar dips rest until fully recovered
Sled Day/ Make-up Day Heavy Prowler Pushes 6×60′ Hand Over Hand Sled Pull Length of the Turfx6 (Weight Should Be Heavy, Focus on Pulling with the Lats) 2 Max Effort 500m Row Sprints Resting until fully recovered Note: Time Pending we will get some missed accessory work of your choice in before the row sprints….
10×2 wide stance box squats with bands 7×2 banded deadlift @70-75% Accessory Good mornings 3×10 Jumping split squats with DBs at the side 10 on each leg x3 Note: We are working speed with the squats and deadlifts. The load should be able to be moved with speed and acceleration. Band tension should be more…
Squat Find a 3 rep max back squat for the day. (make sure to rest until fully recovered between sets as you get heavier towards the max) Deadlift 2-2-2-2-2 (working up in weight every set. The goal is for every double to be heavy) Accessory: Reverse hyper 3×12
Find a 2 rep max bench press for the day – Then do 3 sets of 6-8 reps at a lower weight. (weight should be challenging but do-able) Accessory Pendlay Row..keep it very strict. 4×8 Tates Press 3×12
Find a heavy 1 rep back squat for the day Sumo Deadlift off of pin 1 2-2-2-2-2 Accessory: Banded hip Extensions 3×12 Good Mornings (wide stance) 3×8
6×4 Strict Press (Dynamic Bands) Speed: Bench Press 6×3 @ 65% Accessory: Bar Dips 3×12 4th set Max Effort
Sled Day Warm Up: 800m sled drag switching drag techniques every 200m Sled Sprints: 10 sled sprints (walk backwards to recover) Prowler: Heavy 3×90′ hi/low prowler pushes
10×3 backsquat with chains 60-65% weight on barbell then make total weight beavy with chains. Work on exploding out of the hole Sumo Deadlift: 1-1-1-1-1-1-1 increasing weight each load Accessory: 3×10 on reverse hyper 50% of 1 rep max back squat Glute Hamstring Raises
We will be hold a Crossfit Kids Event Nov. 24th at 10:30. This will be held at CFP. It will be a great opportunity to introduce functional fitness to you kids. There will also be a Ivivva trunk show at the end of class as well.