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