Strength & Conditioning – Mon 8.15.16

 In W.O.D.

The Compound Strength & Conditioning is about two things; strength and conditioning.  We are not sure how to get you stronger without lifting weights. No amount of bodyweight movements, although they have their place, will add the strength needed to get better at CrossFit.  The Compound’s primary training affect of following this program is first strength.

The program is simple & repeats each week:
Mon – Back Squat
Tue – Deadlift or Pulls
Wed – Presses
Thur – Front  or other type of secondary Squat
Fri – Speed lifts

With regards to selecting the appropriate weight to start with, err on the side of too light. A weight where every rep looks perfect and you are chomping for the next workout. It’s not about where you start, but where you finish. You’re going to add weight to the bar week after week. For example, 2.5lbs to your bench and presses, 5lbs each time you Squat, and 10lbs to your deadlift.

Strength: Back Squat 5-5-5-5-5

Add up to 5# per set from 7.18.16

Conditioning:  Complete 3 Cycles of:
As many rounds as possible in 4 minutes:
– 6 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: As high as possible)
– 6 Push Press (Performance: 185/125#, Fitness: 135/85#, Health: as heavy as possible)
– 6 Pull Ups (Performance: Chest to bar, Fitness: Rx’d, Health: Ring Rows) 

*Rest 2 minutes between cycles. Continue next cycle where the previous left off for a running total of rounds and reps.

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