Programming Sneak Peek (6/14-6/21)

Happy Sunday Bell City!

Great work last week on our 3RM Back Squat and Deadlift last week! Also congratulations to everyone that completed the Summer Nutrition Challenge this week! Everyone made great progress on their nutrition journey!

We'll continue our cycle this week with some solid tempo work on those two lifts. We'll hit Tempo Back Squats on Tuesday and Tempo Deadlifts on Friday. The purpose of the tempo is to build strength through all positions of the lift. It is a great foundational piece for when we start building up to heavier weights again.

For the rest of the week, we'll continue our Classic CrossFit theme with some solid conditioning and skill work.

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Here's a look at our week ahead:

Monday is Running and Clean and Jerk. Tempo Back Squats with Goblet Squats and Rowing for Tuesday. Strict Dip/Push Up Skill work on Wednesday. Biking, Lunge, and Burpee Intervals on Thursday. Tempo Deadlifts Friday. We'll Hit a long Partner Workout of Double Unders and Rope Climbs on Saturday. We'll finish the week on Sunday with a longer Run.

Here's your weekly rundown:

• MONDAY: (QUALITY) Power Clean + Push Jerk... Running and Clean and Jerk

• TUESDAY: (GRIND) Tempo Back Squats... Rowing and Goblet Squats

• WEDNESDAY: (PAIN CAVE) Dip/Push Up Skill... Sit Ups, Handstand Push Ups, Double Unders

• THURSDAY: (PAIN CAVE) Bike, Lunges, Burpees

• FRIDAY: (GRIND) Tempo Deadlifts... Deadlifts and Push Ups

• SATURDAY: (GRIND) Double Unders and Rope Climbs

• SUNDAY: (CHALLENGE) Running and Burpees

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ANNOUNCEMENTS:

• Yoga With Rick Sundays at 10:15am Register 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

Have a great week everyone!

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