1 RDL 5×3
5 sets to find a 3RM
2 RDL 3×3@90%
3 1 Armed Bench 5×4
4 BB Split Squat 5×4
5 Lateral Step-Ups 5×4
6 Lateral Delt Raises 3×10
7 Anterior Delt Raises 3×10
8 Shrugs 3×10

5 sets to establish a 3RM Pause Squat
Back Squats: 3×3 @90% of your 3RM Pause Squat
Strict Press 5×4
Single Leg RDL 5×4
Lat Pulldown 5×4
Toes To Bar 4xME
T-Y-I 3×12

1 Floor Press 5×5
5 sets to find a 5RM
2 Bench Press (FP Max) 3×5 @90%
3 Front Squat 5×6
4 BB Step-Ups 5×6
5 1-Armed Rows 5×6
6 Rack Pulls 5×3 @85%
7 Weighted Hypers 3×15
8 Wrist Curls 3×15

1 Pause Squat 5×5
5 sets to find a 5RM
2 Back Squat 3×5 @90%
Use your Pause Squat 5RM as Max
3 Strict Press 5×6
4 Single Leg RDL 5×6
5 Lat Pull-Down 5×6
6 Toes-To-Bar 4xME
7 T-Y-I 3×12

The theme of this cycle is the utilization of specialized lifts to increase the proficiency of your core lifts, and your overall strength and speed. You will see here that we have paired the pause squat with a normal back squat, so you can apply the accessory lift to it’s core counterpart. The back squats themselves should feel light and fast. The pause squats should be miserable. Looking for a 2-3 count pause in the bottom of each squat.

Pause Squat 5×7
5 sets to find a 7RM
Back Squat 3×7 @90%
Use your Pause Squat 5RM as Max
Strict Press 5×8
Single Leg RDL 5×8
Lat Pull-Down 5×8
Toes-To-Bar 4xME
T-Y-I 3×12

1 Deadlifts 5 to find 3RM

2 Bench Press 5×5 +5
3 Overhead Squat 3×10
4 BB Bicep Curls 3×12
5 BB Skull Crushers 3×12
6 Hollow Rocks 3×12

1 Squat 5 to find 3RM

2 Lat Pulldown 5×5+5
3 Calf Raises 3×15
4 GHD Situps 3×15
5 Hyper Extensions 3×15
6 T-Y-I 3×12

1 Seated Box Jump 5×3
2 Deadlifts 5 sets to find 3RM
Deadlifts 3×3 @90%
3 Bench Press 5×5 +5 lbs from last week
4 Overhead Squat 3×10
5 BB Bicep Curls 3×12
6 BB Skull Crushers 3×12
7 Hollow Rocks 3×12

1 Depth Jumps 5×3
2 Push Press 5 to find 3RM
Push Press 3×3 @90%
3 Pendlay Row 5×5 +5
4A Sumo Good Mornings 3×10
4B Goblet Squats 3×10
5A V-Ups 3×15
5B Supermans 3×15
6 Shoulder Trifecta 3×12

1 Squat 5 sets to find 3RM
Squat 3×3 @90%
2 Lat Pulldown 5×5 +5lbs from last week
3 Calf Raises 3×15
4 GHD Situps 3×15
5 Hyper Extensions 3×15
6 T-Y-I 3×12

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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