CrossFit-Thursday, 6/1/23

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 supine leg swings

10 RDL/Clean deadlifts

15 band pull aparts

10 alternating lunges

10 kettlebell swings

10 TTB or KTE

Leg complex-5 rounds, one starting every 2:30

5 reps-Hang power clean->Lunge/Lunge

AMRAP 18

400 meter run

30 Russian swings (53/35)

30 sit-ups

Optional Auxiliary Work-3 rounds

8 seated good mornings

50 yards farmers walk AHAP