April 7, 2019 – April 13, 2019

Posted on April 8, 2019 by Annie Shand

We are going down in reps again so please go up in weight. A set of 5 for a CrossFitter is pretty common so you should have a fairly good sense of what this feels like and how you should push it.

 

Week 6, Day 1

Strength Work

  • Back Squat: 1 x 5
  • Deadlift: 2 x 5
  • Incline Bench Press: 2 x 5
  • Ring Dips: 1 x 5
  • Pull Ups: 2 x 5
  • Bent over Row: 1 x 5
  • Strict Press: 2 x 5
  • Barbell Curl: 2 x 5
  • Diamond Push Ups: 2 x 5
  • Calf Raises: 2 x 5
  • Barbell Roll Out: 2 x 5

Accessory Work:

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

 

Week 6, Day 2

Strength Work

  • Split Squat with DB: 1 x 5
  • Stiff Legged Deadlift: 1 x 5
  • Bench Press w/Barbell: 2 x 5
  • Dips on Parallets: 2 x 5
  • Chin Ups: 2 x 5
  • Strict Press with DB: 1 x 5
  • Barbell Shrug: 2 x 5
  • Hammer Curl: 2 x 5
  • Tricep Push Downs (PVC with Bands): 2 x 5
  • Weighted Calf Raises: 2 x 5
  • Russian Twist: 2 x 5

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these.)

Week 6, Day 3

Strength Work

  • Back Squat: 1 x 5
  • Deadlift: 2 x 5
  • Incline Bench Press: 2 x 5
  • Ring Dips: 2 x 5
  • Pull Ups: 2 x 5
  • Bent Over Row: 2 x 5
  • DB Bicep Curl: 2 x 5
  • Tricep Kick Backs: 2 x 5
  • Calf Raises: 2 x 5
  • V-Ups: 2 x 5

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

#WorkHardBeNice