Programming details; Cycle #4: 4/24 – 5/21, 2017

Cycle 4 Programming details: April 24th – May 21st

The primary focuses on this cycle will be as follows:

  • Back Squat: heavy 3 with pace: 3.1.1.1
  • Pull-up strength
  • Pushpress positioning and strength
  • Power Clean + Front Squat
  • Starting of our “Murph” bodyweight training

The secondary focuses will include:

  • more single leg and single arm movements,
  • front rack mobility,
  • hip and shoulder injury prevention, and
  • running

With our Murph event coming up on Saturday, July 1st; we have just about 10 weeks of training to prepare ourselves for the high volume pushing, pulling and running!

We are also just out of  the “CrossFit Open” training and will be transitioning from our barbell and endurance conditioning to more of a strength building approach. As we get closer to running season, you will also see at least 1 day a week of running in regular programming.

The addition of the“Bonus Grind work” will be available to any athlete looking to do more work after class.  The Grind work will always compliment that week’s workload and should be done after you have completely recovered from class. Weeks 1 and 2 and weeks 3 and 4 will be similar.

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