CrossFit Aspire / DT1 2016 Strength Program - Week 5

Week 5:

Day 1

Back Squat
1x8 @ 60%
1x6 @ 70%
1x4 @ 80%
1x4 @ 85%

Push Press 1RM

AMRAP in 4
5 Push Presses @ 50% of 1RM
5 Burpee Box Jumps

- rest 2 minutes

AMRAP in 4
5 Push Presses @ 50% of 1RM
5 Burpee Box Jumps

Take approx 15 minutes to work up to a 1RM Push Press. Concentrate on keeping tight as you press. If you start leaning back excessively, or re-dipping under the bar into a jerk, call it a day and move onto the metcon. 

This metcon is not a sprint. Rest just long enough after your burpees to be able to perform all 5 Push Presses unbroken.

Day 2

Hex Bar Deadlift 3RM

Pull-ups 3 x Max Reps

6 Rounds
Every 2 minutes, perform
3 Heavy Power Cleans
10 Ring Rows

Deadlift - as always, perfect form. Concentrate on leading with your shoulders and driving you heels down. 

Metcon - "Heavy" Power Cleans should take about 15-30 seconds. Heavy enough that you can't do all 6 rounds touch-and-go, but not so heavy that you need to rest 20+ seconds between reps.


Day 3

Back Squat

1x6 @ 60%
1x6 @ 70%
1x6 @ 75%
1x6 @ 75%

Should Press 3x5 @ +2.5lbs from last week (1.25lbs per side)

8 Rounds
10 Push-ups
100m Sprint
100m recovery walk

Metcon - the sprints should be fast, so walk back slowly.

Day 4

Power Clean
6 x 3, ascending

• Work up to 2.5lbs heavier than last week

Chin-ups 3 x Max Reps  

5 Rounds
5 DB Hang Power Snatches L
5 DB Single Arm Thrusters L
5 DB Hang Power Snatches R
5 DB Single Arm Thrusters R
75ft Prowler Push +90lbs
- rest as needed between Rounds