CrossFit-Wednesday, 5/31/23

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 pass throughs

10 around the worlds

10 kip swings

15 band pull aparts

10 tuck/hollow rocks

10 jump squats

Bench Press-Speed Day EMOM10

3 reps @70% 1RM

10-9-8-7-6-5-4-3-2-1 reps for time:

Single arm STOH per side (53/35)

Burpee pull-ups

Optional Auxiliary Work-3 rounds

5 weighted dips (RPE 8)

10 barbell curls