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Programming Movements for 12/6-12/11/2021

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WILD NEWS!

Coach Travis is Graduating!

Some know that Coach Travis has been working hard in school to become a chiropractor and his schooling is almost over!

He has a new chapter in his life as a chiropractor coming soon and so for him to have a fresh start and to help him have a smooth transition into become a full time chiropractic he will be moving away from the coaching schedule at CrossFit Untamed within the next week and a half.

His last classes are THIS Tuesday at 530/630pm.

With that being said, if you guys ever need an adjustment you now know who to go see!

The clinic that he is at can be contact at opdahlchiro@gmail.com.


PROGRAMMING INFORMATION


Strength Cycle Information

Our New Cycle started November 29th and will last for 4 weeks (Ending December 20th). This one will be Short and Sweet because we know the holidays get hectic. Our focus will be on two Power Lifts (Back Squat & Shoulder Press) and some Olympic Lifting. This cycle will focus on building the posterior chain, while also training your mindset to embrace the (sometimes) monotonous journey that is strength training. You will notice more core accessory work mixed in and front rack step-ups. Focus on these movements! They are important for building mid line stability and overall leg strength.


MONDAY


STRENGTH:

  • Hang Clean

  • Clean Deadlift

CONDITIONING:

  • Push Press

  • Pull Up

  • Shoulder To Overhead

  • Chest To Bar Pull Up

TUESDAY


STRENGTH:

  • Back Squat

CONDITIONING:

  • Row

  • Run


WEDNESDAY


CONDITIONING:

  • Dual Dumbbell Devil Press

  • Dual Dumbbell Thruster

  • Burpee Box Jump Over

ACCESSORY;

  • Toe To Bar Skills & Drills

THURSDAY


CONDITIONING:

  • Bike

  • Kettlebell Swing

  • GHD Sit Up

ACCESSORY:

  • Barbell Front Rack Step Up


FRIDAY


STRENGTH:

  • Shoulder Press

CONDITIONING:

  • Double Under

  • Wall Ball

  • Dual Dumbbell Step Ups


SATURDAY


FORTITUDE 8am:

  • Bike

  • Dumbbell Power Snatch

  • Dumbbell Hang Clean & Jerk

CROSSFIT 9am:

  • Bike

  • Power Snatch

  • Power Clean & Jerk



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