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Monday
STRENGTH
6 SETS*
3 Strict Press
+
3 Push Press
*Build to a Moderate weight.
Week 1 of 8**
**The OH progression for this strength
cycle will act differently from other
strength movements. We will see a variety
of OH complexes over the 8 weeks to
build strength and improve cycling.
WORKOUT
FOR TIME
25-20-15-10-5*
Cal Bike
5-10-15-20-25
Shoulder To Overhead (135/95)
-Hard Cap 13:00-
Tuesday
STRENGTH
4×7
Tempo Back Squats (3,2X1)*
*Keep weight Moderate.
WORKOUT
5 Rounds
200m run
10 TTB
10 Hang squat clean 95/65
Wednesday
STRENGTH
3 SETS
10 Barbell Good mornings
12 Alt. Back Rack Reverse Lunges
24 Glute Bridge-Ups
*Keep weight Moderate.
-Rest as Needed b/t Sets-
WORKOUT
AMRAP x 15 MINUTES
300/250m Row
5 DB devils press
10 DB renegade row
Thursday
STRENGTH
4×7
Tempo Bench Press (3,2X1)*
*Keep weight Moderate.
WORKOUT
4 SETS ON A 2:30 RUNNING CLOCK…
30 Wall Balls (20/14)|(14/10)*
Max Push-Ups in Time Remaining…
-Rest 1:00 Rest b/t Sets-
Friday
open gym
Saturday
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
4000 Row*
*Alternate every 250m Row.
*P1 completes 250m Row while 2 completes AMRAP
12 Sit-Ups + 6 Hang Power Snatch (115/75).
Switch until Row is complete. Pick up where P2 left
off on AMRAP. DONT DROP THE BAR
THEN….
10 Rounds
P1- 200m Run
p2- 6 hang Clusters 115/75 + max situ-ps remainder of time