Wednesday
HV Tribe CrossFit – CrossFit
Deadlift (Double Progression Week 6)
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
5 DB Floor Press (50/35)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges (95/65lbs.)
30 Double Unders
3min. AMRAP:
5 DB Floor Press(50/35)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges 95/65lbs.
30 Double Unders
Rest 90sec. Between AMRAP’s
RX+ is Chest-To-Bar Pull-Ups or 3 Muscle ups
These numbers should never get so hard that you are failing at any point. If you need to bump the upper body section down to 3 and 3 to keep moving, do it! If the weight is too heavy, scale it down a little. Too easy? Scale it up a little.
