Building Strength in CrossFit

Luke Espe • March 28, 2021
A woman wearing a mask is lifting a barbell in a gym.

A New Cycle Begins

As the Open comes to a close, the 12 Labours Community we will be shifting into a new strength cycle that will start Monday, April 5th. We will focus on strength development and olympic lifting complexes. Take a look at the structure below and let’s look to get stronger together!

Monday

Back Squat & Push Press

We will be completing both movements each day.

Sport will be following a program that is percentage based.

Fitness will be following a program that is based off of feel and previous working weights.

A man is squatting with a barbell over his head in a gym.

Tuesday

Classic CrossFit Workouts

Couplets, triplets, and chippers which are the cornerstone of CrossFit.

Look for a wide variety of elements to be included on these days. 

A man is lifting a dumbbell over his head in a gym while a woman watches.

Wednesday

Clean and Snatch Complexes

These days will be used to build strength and confidence in the olympic lifts. 

Expect to be holding onto the bar for multiple reps for each set.

As always technique will be prioritized but continue to push the boundaries of your capabilities. 

Thursday

Drills, Skills, Structural Strength, Cardio

This will be our low key day of the week which will include structural work such as strict pull-ups, Turkish getups, or ring rows. It will also include cardio on one or more machines.

This will be a great opportunity for a flow day so you can go hard for the rest of the week. 

A man is doing a pull up on a bar in a gym.

Friday

Classic CrossFit Workouts

Couplets, triplets, and chippers which are the cornerstone of CrossFit.

Look for a wide variety of elements to be included on these days.

These workouts will also be on the harder side to end the week with a tough session. 

Saturday 

Partner workouts

A man wearing a mask is squatting on a box in a gym.

Sunday

Get outside and be rad!

9:30AM Yoga at both districts

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