PHASE 10 (Upper Body and Lower Body Accessory and Strength)

CrossFit Wall Street

 

NEW Phase 10 Accessory and Strength Work Starts Today!  Please read below to see what movements we will be working over the next 4 Weeks!

 

 

UPPER (Week 1 & Week 3)

A1. Floor Press 1 & 1/4 reps 4 x 8

A2. DB fly 4 x 12-15

B1. Foot Elevated Bodyweight pull-up 3 x fail

B2. Arnold Press 3 x 10-15

C1. Incline close grip pushup 4 x fail

C2. Chin up 4 x fail

 

LOWER (Week 1 & Week 3)

A1. Landmine Reverse lunge  1 & 1/4 reps 3 x 10

A2. RDL banded 4 x 8

B1. Goblet cossack 3 x 8 (each)

B2. Rack pulls above the knee 3 x 8 (each)

Core

4 x 10

C1. Shoot thru’s

C2. Hanging Leg Raises

 

UPPER (Week 2 & Week 4)

A1. Snatch Grip Press (BTH) 1 & 1/4 rep 4 x 6-8

A2. Bent Over Wide Grip BB Row 4 x 8

B1. BB Bradford Press 3 x 10

B2. Straight Arm Bent Over DB Fly 3 x 15

4 x fail

C1. BB Wide Curl

C2. DB Lateral Raise

C3. DB Hammer Curl

 

LOWER (Week 2 & Week 4)

A1. BB Bulgarian Split Squat 4 x 20,15,12,10 reps

A2. Banded Hip Thrust 4 x 15-20

B1. DB RDL Banded 3 x 20,15,12,10

B2. Front Foot Elevated BB Split Squat 3 x 20,15,12,10

3 x 2 minutes

C1. Weight Plank

Categories: WOD

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