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CrossFit-Friday, 6/2/23

New cycle starts this week! Some notes from Coach Ryan:

We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrophy phase. Compared to 5-3-1, you'll see higher rep schemes and more tools used to force muscle adaptation (slow eccentrics, pauses, back off sets for more volume) and some wave percentages towards the end of the cycle.


You'll also see some reintroduction and more emphasis on the weightlifting movements compared to the 5-3-1 cycle.


Metcons will have more barbell now that Murph is done until next year. Focus on this area will be on the mid range time frames.



Warm-up (2 rounds)

10 inchworm-push-up-air squat

10 alternating cossacks

10 glute bridges

10 tuck or hollow rocks



Back Squats-10RM

10@ -15% of 10RM

max set @ -15% of 10RM



5 rounds for max reps, 1:00/station

Push-press (95/65)

Supine body rows

Box step-ups (24/20)

Toes-to-bar

Rest



Optional Auxiliary Work-4 rounds

10 single leg RDLs/ side

15 banded tricep pushdown

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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