Back squat 5, 5, 5+ @ 65%, 75%, 85%
Followed by;
10 Sumo deadlifts, 255#/165#
25 Hurdle jumps, 24"/20"
8 Sumo deadlifts, 255#/165#
20 Hurdle jumps, 24"/20"
6 Sumo deadlifts, 255#/165#
15 Hurdle jumps, 24"/20"
4 Sumo deadlifts, 255#/165#
10 Hurdle jumps, 24"/20"
2 Sumo deadlifts, 255#/165#
5 Hurdle jumps, 24"/20"
Post time to comments.
What the heck are these two doing?
Below you'll find a spreadsheet that details your strength training workouts for the next 12-16 weeks. These workouts will be done on Mondays and Fridays and will be followed by a short metcon that compliments the muscles used for the strength WOD. Although this program removes a bit of the "constantly varied" component from our mantra, we have decided to add it anyway in order to lay a strength base for the rest of our programming.
We know that you'll find this program rewarding in the long run, but we encourage you to only do the numbers that the spreadsheet defines for you for that day – do not jump up because the load feels light. This is a progressive loading program that works in 4 week waves, increasing in load every wave. Depending on the success we have with this program, we may complete up to 4 waves totaling 16 weeks.
Please save this spreadsheet to your computer and enter your 1 Rep Maxes on the "Start Page" and print out the workbook. That will detail your percentages for the next 16 weeks. If you don't know your 1RM for any of the four lifts, please talk to your trainer to schedule an opportunity to gather this information.
Download 2010StrengthProgramExcel.xls (128.5K)
If you or someone you know is looking to get started with CrossFit Verve, well now's your chance! Check out the Events Page for information about a new program – CrossFit Verve Out of the Box. Hurry, space is limited.
