Weekly Programming
Ben Foster
March 4, 2022
Week # 4 of 6 Monday 9/30/2024 Strength Back Squat 15 minutes to build to a heavy double Conditioning For Time 200 Double Under 100/80 Calorie Row 50 Pull Ups (Rx+ C2B) 50 Wall Balls (20/14) Tuesday 10/1/2024 Strength A1. Handstand Push Up, Accumulate 33-35
Week # 3 of 6 Monday 9/23/2024 Strength Back Squat 7 sets of 3, across Conditioning 9 minute AMRAP 3 Strict Pull Ups 6 Toes to Bar 9 Burpee Box Jump Overs Tuesday 9/24/2024 Strength A1. Handstand Push Up, Accumulate 30-33 reps A2. 1 Clean
From Peter Chamberlin: For the 40+ crowd, do you have advice on how to think/rethink PRs? I think this question actually applies to all age groups at the gym, and it is useful for everyone to reframe their perspectives every few years for the sake
Week # 2 of 6 Monday 9/16/2024 Strength Back Squat 15 minutes to build to a heavy triple Conditioning 10 Rounds For Time 6 Pull Ups (Rx+ 3 Bar Muscle Ups) 9 Wall Balls (20/14) 12 Alternating Hang Dumbbell Snatches (50/35) 36 Double Unders Tuesday
Week # 1 of 1 Monday 9/9/2024 Strength Back Squat, 5 sets of 5, building Conditioning 10 minute AMRAP 3 Strict Pull Ups (Rx+, 1 Bar Muscle Up) 6 Wall Balls (20/14) 9 Sit Ups Tuesday 9/10/2024 Strength A1. Handstand Push Up, Accumulate 25 reps
From Dominique: Is our CrossFit programming as-is sufficient for hypertrophy (assuming someone trains 5-6 days a week), or would one interested in hypertrophy need to do additional work? If the latter is the case, then what would you advise for tacking on sufficient volume for
Interim Week # 1 of 1 Monday 9/2/2024 Strength A1. Handstand Practice (Rx+ Handstand Walking Laps), Max Time in Handstand in 5 minutes A2. Front Squat, Max Reps in 5 minutes (115/75, Rx+ 185/125, Rx++ 225/155) Partner Conditioning 16 minute AMRAP 5 Burpees 10 Hang
Week # 6 of 6 Monday 8/26/2024 Strength EMOM for 15 M1 – M5: Strict Press, building M6 – M10: Push Press, building M11 – M15: Push Jerk, building Conditioning For Time 50 Shoulder to Overhead (75/55, Rx+ 95/65) 100 Russian Kettlebell Bell Swings (24/16,
Week # 5 of 6 Monday 8/19/2024 Strength A. Push Press, 3 sets of 3, building B. Split Jerk, 3 sets of 3, building Conditioning EMOM for 15 M1: 12-15 Dual KB Sumo Deadlift (2×24/2x16kg, Rx+ 2×32/2x24kg) M2: 8-10 Burpee Box Jump Overs M3: 10-12
Doug: I was wondering if Brian has any advice or thoughts about mental focus during weightlifting. There are days when I get the movements completely wrong, as if my brain stops working. It seems I need to visualize completing the lift or movement beforehand to
