NEW STRENGTH CYCLE (STARTS MARCH 22)

CrossFit Wall Street

 

Starting March 22nd, we will be starting a NEW strength cycle with Sumo Deadlifts and Front Squats.  These will be performed on Tuesday and Friday.  We will also be incorporating gymnastics movements (pull-ups and handstand push-ups).

Sumo Deadlifts-  Trains your quads slightly more then the conventional deadlift and the bar moves 20% less during the Sumo Deadlift.  Creating less mechanical work.

Set up of our Sumo Deadlift- Position your feet outside shoulder width and point your toes out to the side 25 degrees.  When you grip the bar your hands are inside the legs.  You will also sit your butt down creating a squat like stance.

 

Front Squats- Improving your strength will set up a better foundation for your back squats and other lifts.  Having the bar across the front of the collar bone forces the lifter to maintain a much stricter upright stance and a direct up and down movement during the squat.

 

Pull Ups-  We will be working on different variations based on each individual.  From getting your first body weight pull-ups to butter-fly pull-ups.

 

Handstand Push-Ups- Working on variations based on each individual.  From elevated feet, kicking up on the wall and kipping HSPU.

 

This Strength Cycle will be going on for the next 10 Weeks.  We will be using the Wendler Method and re-testing on week 5 and then re-setting for the next 5 week cycle.

Categories: WOD