A Look Ahead at CrossFit Programming

Welcome to a new feature on our blog – a weekly post that gives a glimpse into the upcoming week’s programming! This is intended to help you better plan your week so you don’t miss any strength or skill work related to areas you might be focusing on and so any supplementary work you’re doing throughout the week during Open Gym doesn’t conflict with your in-class training.

Week of November 4 – 10, 2019

Strength Training:

Weight Range – 75%

Lifts – Clean & Jerk (Mon), Snatch (Tues), Back Squat (Thurs), Push Press (Sat)

Skill Work:

Muscle Ups (Wed)

Handstands / Handstand Walk (Fri)

Speed Work: (Sun)

Suggested Mobility Focus:

Mon: Quads, Hamstrings, Overhead pressing positions

Tues: Lats, Shoulder External Rotators, Ankles

Wed: Shoulder Internal Rotators, Triceps, Hip Flexors

Thurs: Thoracic and Lumber Spine, Quads, Overhead pressing positions

Fri: Shoulder stabilizers, Pecs, I.T.Bands

Sat: Traps, Biceps, Triceps, Calves

Sun: Plantar Surface & Ankles, Quads, Calves, Hamstrings