CrossFit-Tuesday, 5/30/23

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)

10up downs/ hi hang pull

10behind the neck snatch grip push-press

10overhead squat

5snatch balance

5squat jumps

Hang Snatch from from below the knee

: 04 eccentric on each rep

2x5 @ -15% of 5RM

27-21-15-9 reps for time:

Front Squats (95/75)

Sumo deadlift high pulls (70/55)

Optional Auxiliary Work-4 sets

12-seated banded leg curls

10-lateral lunges