CrossFit Aspire / DT1 2016 Strength Program - Week 8

Day 1

Back Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Push Press 5RM
- then
5x3 @ 90% of 5RM

50ft DB walking lunges

20 Box Jumps

- rest :60 sec

50ft DB walking lunges

20 Toes to Bar

- rest :60 sec

50ft DB walking lunges

20 Burpees

- rest :60 sec

50ft DB walking lunges

100m Sprint

Metcon - Pick a pair of relatively heavy DBs that you can perform unbroken lunges with, and in the last round go directly from your lunges into your your sprint.

Day 2

4 x 100m Sprint
8 x 50m Sprint
- rest as needed between efforts


Deadlift 4x4 @ 80% of 1RM

- 1 sec pause below knees

Pull-ups
3 x Max Reps

Warm up thoroughly today, and do a few 50-100m jogs, and a couple fast runs before jumping into sprints. Don't pull a hamstring.


Day 3

Back Squat

2x5 @ 60%
3x5 @ 65%

Shoulder Press 3RM

• then

5 x 3 @ 90% of 3RM

5 Rounds
4 Broad Jumps
10 Parallette Push-ups (deep)
- rest 2 minutes

5 Rounds
15 banded tricep extentions
15 banded bicep curls
5-10-15m shuttle run sprint

5 Rounds
Metcon - hands on parallettes, if you're strong enough, go deep. shoulders to hands. A 5-10-15m shuttle run is 3 out-and back runs. So run 5m out and back, 10m out and back, 15m out and back as fast as possible.

Day 4 

Power Clean

6 x 3, ascending. Heavy, but not quite maximal.

Chin-ups 3 x Max Reps

10 Rounds
5 Burpees
5 Heavy Thrusters

Metcon - Go heavy, but keep all 5 reps unbroken. This isn't a sprint. Rest as needed.