Tuesday, July 2nd, 2019

Once a year we run a version of Wendler’s 5/3/1 program as one of the classics to strength building where we start light and build slowly in order to maintain form and building a solid block of strength. This is a great progression from 8 weeks of tempo work where you got to really hone in on moving slowly and properly -and you’ll probably find regular tempo lifts feel much better.

Things to remember with the 5/3/1 program is to stick to the percentages! While it might feel frustrating to start “lighter” in the first few weeks and build up, we promise that it’s worth it. Getting stronger is not something you can rush!

This week we’ll be testing our 1RM in Front Squat, Strict Press and Deadlift before moving forward.

Let’s go Team!

CrossFit

A1) Strict Press: 12min to find 1 RM

B1) 8min EMOM
Odd: 5 Strict Pull Ups
Even: 5 DB Bench Press

12-9-6-3-6-9-12

KB Swings 1.5/1

Box Overs 24/20

DeltaTrain