It’s taper and tune up week for our current Strength cycle! We’ll be backing off the weights a bit in back squat and deadlift to prep for next weeks’ one-rep retests. This week, we’ll see a one-rep test for snatch, and next week, we’ll see a one-rep test for back squat, deadlift and clean and jerk. This wave cycle has been difficult, I’m excited to see who’s made improvements!
I wanted to take a moment and give a special shoutout to our October Athlete of the Month, Cory. If you haven’t taken the time to check out her feature on either our Instagram or Facebook page (both can be found by searching CrossFit Develop), please so do. The things she has to say are next-level inspiring. Cory is often one to be working quietly in the background. She’s not the loudest person in the room, but it’s often these people who CrossFit is helping the most. Cory is a grandmother of 6 who grew up in a generation where weight rooms were filled with guys, not girls. She’s now willing to tell anyone who will listen the benefits of feeling STRONG. Gone are the days of back and hip pain, or thinking she’s “just getting old.” Cory has made CrossFit work for HER — that’s exactly what we love to see!
Let’s take a look at this week’s workouts …
This week, we have an exciting lineup of intervals, so get ready! Monday features an intense six-set AMRAP (As Many Rounds As Possible) workout. Athletes should come out strong and aim to maintain intensity with a 1:1 work-to-rest ratio. For Tuesday, we have a solid interval running day with 400-meter repeats, each followed by progressively shorter rest periods. On Wednesday, athletes will tackle two 6-minute AMRAPs. The goal is to either match or improve their performance on the second round. Thursday brings a fun Team of Three workout, where participants will alternate through sled pushes, bench presses, and calorie accumulation until a partner tags them out. This will last for 15 minutes. Friday features another interval workout, this time moving into a fast-paced triplet of pulls, squats and another pull, all done every three minutes. Finally, on Saturday, partners will work together in a workout that alternates between climbing up and descending down a ladder for multiple sets. Get ready for a challenging and rewarding week!
Workouts of the week:
Monday – Deadlift (4×2 at 70 percent) + DB bench press; Burpees/OH walking lunge
Tuesday – Running. 😉 HSPU work.
Wednesday – One-rep snatch + bent over barbell row; Bike/snatch/wall walks
Thursday – Tall jerks + jerk balance and Teams of 3 workout: Sled push/step ups/bench/row
Friday – Back squat (4×2 at 70 percent) + Reverse DB fly; C2B/Front squat/KBS
Saturday – Partner workout! (DUs/TTB/Run)
Sunday – Open Gym
