Programming Sneak Peek (5/5-5/11)

Hey Bell City!

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Great work this past week as we finished the main work of our Weightlifting cycle. This week will be a "Deload" week where we pull back a bit on the weights, dial in our technique, and allow our bodies to recover so we can retest our lifts the following week.

Along with our Deload, we have two holiday themed workouts this week: "The Cinco" for Cinco de Mayo, and "A Mother Of A Workout" for Mother's Day on Sunday.

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We will continue to see Murph Prep in the Extra Credit pieces. For those who don't know, Murph is a Memorial Day community event and workout in honor of the fallen. CrossFit communities around the country/world gather and complete the Hero Workout "Murph" in honor of LT. Michael Murphy followed by a community cookout. We will be holding ours on Saturday May 24th and running the workout in heats at 7:30, 9:00, and 10:30.

Murph is by far most jam packed group classes that we have each year so we are running an early sign up to make sure you get a spot in a class time that works for you. Murph is always free. Any nonmembers that want to participate just need to sign a waiver. You can sign up HERE.

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Let's take a look at this week's programming for the week ahead:

Monday we have "The Cinco" 5 rounds, 5 minutes, 5 exercises, 5 reps... Tuesday we have some gymnastics practice with a Pull Up and Rowing workout. Wednesday we have our deload Snatches. Thursday we will hit a Bike, Toes To Bar, Goblet Lunge chipper. Deload Clean and Jerk for Friday. Saturday is Muscle Ups, Double Unders, and Running. Finally on Sunday we honor our Moms with "A Mother Of A Workout."

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OLYMPIC LIFTING CYCLE (3/31-5/16)

• Week 1 – Test 1RM Snatch + Clean & Jerk

• Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8

• Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+

• Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9

• Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9

• Week 6 – Deload       <---- You are here

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (GRIND) The Cinco: 5x5:00 AMRAPs Front Squats, Burpees, Hang Power Cleans, More Burpees, Shoulder to Overhead

• TUESDAY: (EFFORT) Gymnastics Skill... Pull Ups and Rowing

• WEDNESDAY: (EFFORT) Deload Snatching... Running and Power Snatches

• THURSDAY: (GRIND) Long Chipper: Bike Cals, Toes to Bar, Goblet Lunges

• FRIDAY: (EFFORT) Deload Clean and Jerk... Wall Balls and Power Cleans

• SATURDAY: (GRIND) 20:00 AMRAP: Muscle Ups, Double Unders, Running

• SUNDAY: (EFFORT) "A Mother Of A Workout" Rowing, Sit Ups, Push Ups, Goblet Step Ups

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ANNOUNCEMENTS:

• Murph Registration HERE!

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Every Tuesday/Thursday at 10am.  Book a No Sweat Intro with Coach Melanie HERE! to learn more

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Have a great week everyone!

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