Well Athletes, welcome to a week of general programming. We just wrapped up an awesome Mesocycle, full of tons of pretty gold stars. We will take this week to just take it back to the basic fun of CrossFit, general physical preparedness. A week of working on our ten general physical skills before we head into our next Mesocycle. Here is a peek at what you can look forward to…
Monday – Our day kicks off with some unilateral KB front rack walking lunges 4 sets of 10 on each leg. You will be taking 2-3 min rest between sets but during this time we will be accumulating a 30 sec seated pike stretch. Our WOD is a 15 min AMRAP of push-ups, kbs, and du’s…should be a fun day!
Tuesday – We start the day with some pull-up work…beat swings, strict pull-ups, hollow rocks and arch rocks should get those pull-ups looking fresh. We end the day with a 15 Min AMRAP of a 200m run, 15 Wall Balls, 10 Tuck Crunches and 5 burpees. Slow and Steady wins the race today!
Wednesday – Hump Day! Our weightlifting today is Hang Power Snatch, a 5 x3. Then we see those three beautiful letters…NFT of 250m row and 25 du’s. Enjoy your rest between your rounds and try to stay consistent with your times.
Thursday – The weightlifting today is TGU’s plus a 60 feet waiter’s walk. We will be doing 8 on each side! Then we end the day with a short and sweet 6 min AMRAP of an ascending ladder of burpees and KB reverse lunges.
Friday – TGIF baby! Our Weightlifting today is a little push/pull for ya. We will be supersetting unilateral kb shoulder press and unilateral kb rows, 10 on each side for 4 rounds. The WOD is a 10 Min AMRAP of 5 Hang PC to OH (50% of your PC max), 10 Tuck Crunches, 15 sec RKC Plank, and a 20 sec rest. Should be a fun day!
Saturday – Always a fun day at CFP with partner wod’s! Today we are tackling the Hero Wod Rene…7 Rounds of a 400 M Run, walking lunges, pull-ups, and burpees! Grab a friend and be there!
Looks like a fun week of general fitness. Get ready for next weeks of testing and as always, see you at the box!!
