Blog

Tuesday 04September2012


Alright guys, today is the beginning of a 12 week strength cycle.  In order to do this correctly, please record everything you lift.  These 3x5s are meant to tax you.  Every one of the fifteen reps should make you work.  You will maintain the same weight for each of the three sets.  They should be intense!   If you do this right, I promise you will have some nice increases come Thanksgiving.  Work hard these next twelve weeks.

Remember to get your goal sheets posted on the board as soon as you can. Please do not take them home to fill out.  That rarely works.  Keep them at the gym.  Fill them out before or after class and pin them up on the wall with the others.

 


Back Squats 3 x 5

(Use 4-6 sets to get to that weight.  Remember, it should be heavy.  NO INCREASING WEIGHT ONCE YOU BEGIN THE 3×5)

For Time (FAST):

200m Run

12 OHS (135/95)

200m Run

16 Front Squats

200m Run

20 Back Squats

200m Run

16 Front Squats

200m Run

12 OHS

200m Run

*Use ONE/1 bar for this.  If your overhead is weak, use this as motivation to get better in that position.

*From the floor.

*If you have to break up your first set of Overhead Squats, you went too heavy.  Be wise (and humble).  This should be FAST.


Glute Ham 3 x 8-12 Reps

*If you are breaking at the hip while attempting these, the trainer will politely ask you to revert to Hip/Ham Raises on the Slam Ball for 2-3 minutes.

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource