WEEK OF 9/16/24

• 5/3/1 – Our Fall Strength Program
  -4 lifts cycle on Monday/Wednesdays/Fridays: Back Squat, Bench Press, Deadlift, Shoulder Press
  -You all most likely have a current heavy single in those 4 lifts.  Take 90% of that as your “training max”.  Example.  My current max bench is 205.  So my training max that I will use for all %s will be 185.
  -Use the 5/3/1 Strength App and pop in your training max for all your lifts.
  -In the app settings, change the “weight precision” to 5lbs and make the sure the TM (training max) says “90%”
  -Each cycle you will add 10lbs on to the Squat and Deadlift and 5lbs on to the Bench and Shoulder Press.  Example.  My training max in Cycle 2 for my bench press will be 190.
  -We will perform a set every 2 minutes as a class.
  -You will notice the final set has a “+” sign.  This means you do as many reps as you can with solid form.  THIS DOES NOT MEAN TO FAILURE.  Be mindful of your ego with this.  You don’t want to be destroyed.  The “+” is an option.  You can just do the required 5, 3, and 1 reps and be done.
  -There will be NO deload week because of the Monday/Wednesday/Friday style of the cycle
  -This program is completely linear in progression.  You are always adding weight to the bar each time you perform the exercise.  You will get stronger and build muscle the more consistent you are.  If you miss a day, make it up.  Stick with this program.  It has proven itself time and time again.
  -Enjoy and let your coach know of any questions.
  
  
• Coach Justin’s 1:1
  Are you looking to do more outside of classes?  Do you want to learn skills that we do in class, but need a more personalized approach?  Stop watching Instagram, YouTube, etc and attempting to develop new skills through those avenues. Personalized 1:1 training (customized for your level) will exceed the coaching provided in a class setting and give you the extra push you need to hit your goals!  Justin wants you all to do cool things, but in a healthy and effective way. So, whether it’s getting that first muscle up, increasing your capacity, RXing more workouts, doing your first competition…let him help you get there safely and efficiently, so you can enjoy CrossFit for many more decades to come.

  The 1:1 coaching package includes a 30-min consultation, personal training session, and supplemental program custom tailored to your goals (to be done in addition to regular classes).

  Email justinmariano@gmail.com to get more info or book with him here: Justin’s Calendly Link

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Monday

5/3/1 – Cycle 1 – training max: 90% x current heavy single
Shoulder Press 5
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
65% x 5, 75% x 5, 85% x 5+

Fitness Option
Seated DB Shoulder Press
Every 2 minutes x 6 sets:
1/2: 12 reps
3/4: 10 reps
5/6: 8 reps
-Increase load for the 10 and 8 reps

WOD
5 rounds for each for time with a 2 minute cap each round. Rest 1 min after each round:
6 Push Jerks (155/103)
Run 200m

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Tuesday 

WOD
6 x 500m/400m Row Efforts
Rest 2 minutes between
Rowing Technique Video From Concept 2
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Wednesday

5/3/1 – Cycle 1 – training max: 90% x current heavy single
Back Squat 3
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
70% x 3, 80% x 3, 90% x 3+

Fitness Option (can be used as WOD)
Sled Push
Every 2 minutes x 6 sets x 40yds:
1/2: 70/45lbs
3/4: 90/70lbs
5/6: 115/95lbs

WOD
EMOM for 15 minutes:
1) 12 DB Step Ups (20″ box) – 25/15lbs
2) 12 Ring Rows
3) 12 Medball Abmat Situps (20/14)

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Thursday

WOD
10 rounds for time:
12 KB Swings (55/35)
30 Double-Unders
Goal: 10-15 minutes

More Conditioning
10 x 100yd Turf Runs (5 lengths)
Rest 1 minute between efforts

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Friday

5/3/1 – Cycle 1 – training max: 90% x current heavy single
Bench Press 3
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
70% x 3, 80% x 3, 90% x 3+

Fitness Option
DB Bench Press
Every 2 minutes x 6 sets:
1/2: 10 reps
3/4: 8 reps
5/6: 6 reps
-Increase load for the 8 and 6 reps

WOD
“JT”
21-15-9 reps:
Handstand Pushups
Ring Dips
Pushups
OR
“JTRAP”
AMRAP in 12 minutes:
3 Handstand Pushups
6 Ring Rips
9 Pushups

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Saturday

Fitness with Friends
(WOD will be posted Friday evening)

Sunday

Open Gym 8am – 10am