On The Mat: A Look Ahead at CrossFit & Intensity Programming
Week of November 25 – December 1, 2019
CrossFit Strength Training:
Weight Range – 80 to 90%
Lifts – Bench Press (Tues), Back Squat (Wed), Snatch (Sat)
Gymnastics Strength – Weighted Pullups (Sun)
Speed & Power Work: (Mon)
Benchmarks: Murph (Thurs) (CF + IT)
Other Tips: Front half of the week will have some higher-skilled gymnastics movements in the workouts. Wear long socks or sweatpants on Wednesday. On Friday, all classes (CF+IT) will be doing a new version of “Burn the Bird”, courtesy of Pam C!
MAKE SURE YOU CHECK ZEN PLANNER FOR OUR THURSDAY & FRIDAY HOLIDAY SCHEDULE!
Suggested Mobility Focus:
Mon: Overhead pressing positions, Hamstrings, I.T.Bands
Tues: Calves, Triceps, Chest (Anterior Compartment)
Wed: Quads, Hamstrings, Ankles, Piriformis.
Thurs: Thoracic and Lumbar Spine, Quads, Lats, Anterior Compartment
Fri: Full Body General Mobility
Sat: Rotator Cuff, Lats, Spinal Erectors, Ankles
Sun: Full Upper Body Mobility, Quads