Strength: Bench Press (10-10-10) AND Incline Bench Press (10-10-10)
So we are about to enter the pain cave. We’ve been doing fun, low rep work with heavy weights. That’s called a “strength phase” lower reps at heavier % of 1 RM. Not very fun, but time under load is minimal. It is not meant to put on weight or make muscles grow as a primary cycle objective. The cycle objective is just to get stronger. Hypertrophy by definition is getting muscles larger (yes, I know there are a lot of definitions, but they all include LARGER). As CrossFitters we don’t necessarily want to add muscle if it’s not functional right(?!), right. Don’t worry this 4 week cycle won’t do anything negative unless you add about 5,000 calories a day to your diet.
A little discussion on reps….so when we move from lower reps to higher reps (volume) we go from Strength reps to Hypertrophy reps to Endurance reps. There are grey transitional areas between these rep schemes and always remember that everyone is a bit different & adapts to stimulus at a different level but these are guidelines. Hypertrophy is roughly 8 – 12 reps. That’s where we will live for the next four weeks.
Show up, listen to the description and follow the chart. It will all make sense…
WOD: Death By…
Slam ball (50/40)
*Minute 1: 1 Slam ball
Minute 2: 2 Slam balls
Minutes 3: 3 Slam balls
ETC…
Winner (highest amount of reps) gets a Kill Cliff or FitAid!
