BLK LBL Fitness Club – CrossFit®

Today’s Programming

Today is week 1 of a 6 week “5×5 Strength Program!”

– In this program, we will be constantly trying to increase our weight in the 5×5 lifts each and every week. On this first week, it’s normal to edge on the lighter side and then start to really settle in to weights that will challenge us each week from here. I recommend starting around 70% of your 1 rep for ALL SETS. Not just building up to it. So, yes, your warm up sets DO NOT COUNT today. Just working sets. So, after you log your weights today on the Front Squat, your goal will be to do MORE weight for ALL SETS next week. And every week after for the next 6 weeks. If the lift (Like today’s Power Clean) is not a “5×5” rep scheme, then read the comments or that lift.

Schedule will look like this:

Monday – Front Squat + Olympic Lifting

Tuesday – Press + Pull Movement

Wednesday – Cardio Specific

Thursday – Back Squat + Olympic Lifting

Friday – Bench Press + Deadlift

Saturday – Cardio Specific Team Workout

Front Squat (5X5)

Superset with Power Cleans

Power Clean (5X3)

Looking for 70% effort on these today with solid form. Drop each lift and reset. Focus on solid technique today. Should actually feel really light after the front squat.

Metcon

Metcon (AMRAP – Reps)

Get as far as possible in 15min…

5 Rounds:

5 Double DB Hang Power Cleans

5 Toes-To-Bar

Immediately into;

5 Rounds

8 Push-Ups (in the dumbbells)

6 DB Lunges

Immediately into;

5 Rounds:

5 Double DB Hang Power Cleans

5 Toes-To-Bar

Immediately into;

5 Rounds

8 Push-Ups (in the dumbbells)

6 DB Lunges (Left = Right = 2 reps)
If you finish, put your time in the comments!

Mens’s Weight: 50lb.

Women’s Weight: 35lbs.