BLK LBL Fitness Club – CrossFit®

Today’s Programming

We are going to spend the next 4 weeks focusing on single leg (unilateral) strength. I believe this is one of the most underrated cycles of training nowadays. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats and deadlifts.

Your goal is to just try to be at least 5% stronger each week. Shoot for 3 sets of 10 reps each week. Once you can do that, bump the weight up. That will probably knock you down to 8 or 9 reps and that’s fine! Next week, you can use the same weight and shoot for 3 sets of 10 or increase again anyway, but you MUST get at least 8 reps per set. Whether you go up in reps or weight, you are still getting stronger and that’s what we want 🙂

Weightlifting

Bulgarian Split Squats

3 Working Sets:

8-10 Reps on each leg

SUPERSET with/

10-12 Banded Abductors on each leg

Rest 2min.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

15 Wall Balls 20/14

15 American KB Swings 53/35
I don’t think we have done anything this basic in over a year. Literally no excuses to slow down on this one, so let’s see where your engine is at today 🙂

Accessory Work

Metcon (No Measure)

OPTIONAL: CORE WORK

3 Rounds:

1min. of Max DB Russian Twists (35/20lb.)

1min. of Rest