Monday
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.