04-20-2015

New Website: www.crossfit-yelm.com

This week we are starting our new strength program.  At the beginning we will be working with lighter weight and moving for 20 reps.  Your going to want to go up I understand, but we are conditioning your muscle for heavier loads in later weeks.  

Figuring out what you are using for your weight.  Last week we found our 5 rep max.  Today you will subtract 60lbs from that weight for each of the 2 movements that you are doing.  example: back squat 200lbs so today you are using 140lbs for 20 reps.  If your strict press or your push press after subtracting 60lbs is less then 20lbs you will be using dumbbells. Working your way up from dumbbells to the bar.  Dont jump to fast....  you need time to condition your muscles. Remember we will be adding 5lbs every time you lift, so thats 10lbs a week.

Warm-up:
run/row or bike on your own then stretch and mobility till 5 mins into class
5 minutes into class as a group:
10 Medball Cleans
10 Ring Push ups
20 Jumping alternating Lunges
10 Tackle frog


Strength/Skill: 15mins through 30mins into class
1 set of 20 reps of Squats and Presses, both movements
(No more then 1 set of 20reps)

Metcon: 30 minutes into class
For 5 cycles:
AMRAP in 3 mins of:
15 Hang Power Snatches, 95/65lbs
Run, 100 m
15 Pull-ups
Run, 100 m
30 Lateral Bar Jumps

Rest 1 min between cycles
For each cycle continue the AMRAP


CrossFit Yelm