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Programming Movements 11/1-11/6/2021

Updated: Nov 5, 2021

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PROGRAMMING INFORMATION


Week 5 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:

  • Day 1: Heavy Push Press + Overhead Squat (1+1)

  • Day 2: 5 x 3 Position Power Clean

  • Day 3: 5 x 1 Snatch & 5 x 1 Clean & Jerk


MONDAY


STRENGTH:

  • Snatch Push Press

  • Overhead Squat

CONDITIONING:

  • Bike


TUESDAY


STRENGTH:

  • Power Clean

  • Low Hang Power Clean

  • Mid Hang Power Clean

CONDITIONING:

  • Rope Climb

  • Kettlebell Front Rack Lunge

  • Row

ACCESSORY:

  • GH Raise


WEDNESDAY


CONDITIONING:

  • Run

  • Pull Up

  • Handstand Push up

ACCESSORY:

  • Single Legged Dumbbell Romanian Deadlift

THURSDAY


STRENGTH:

  • Snatch

  • Clean & Jerk

CONDITIONING:

  • Burpee

FRIDAY


CONDITIONING:

  • Double Dumbbell Push Press

  • Box Jump Over

ACCESSORY:

  • Handstand Skills & Drills


SATURDAY


FORTITUDE 8am:

  • Jump Rope

  • Kettlebell Squat

  • Kettlebell Swings

CROSSFIT (Fitness With Friends) 9am:

  • Dumbbell Deadlifts

  • Dumbbell Hang Power Clean

  • Dumbbell Step Up

  • Dumbbell Shoulder To Overhead

  • Burpee Get Overs



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