PHASE 6 (STRENGTH AND ACCESSORY WORK)

CrossFit Wall Street

WEEK 1 & WEEK 3

Upper

A1. Death by floor press

4sets

B1. BB row  6reps

B2. Banded face pulls 15reps

1:30min rest

3 sets

15-20 reps

C1. Australian pull-ups

1:30min rest

3sets

B1. DB lateral raise

 

Lower

4sets

A1. Romanian BB DL 5reps 3010 temp

A2. B-stance DB Squat 8-10reps each 3010

2mins rest

3 sets 6 reps

B1. DB step up 18” 6 reps

B2. BB Cossack 6 rep each 4010

2mins rest

8-10reps

C1. Weight sit-up

1:30min rest

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WEEK 2 & WEEK 4

 

Upper

Shoulders

4 sets

Mechanicals drop set

6-8 reps + max + max

A1. Arnold press

A2. Strict press

A3. Push press

2min rest

3 sets

BB curl

Mechanical drop set

6-8reps + max + max

C1. Pronated (reverse) grip

C2. Supinated wide

C3. Supinated narrow

2min rest

3 sets

6-8 reps

Poliquin lateral raise

1:30min rest

 

Lower

4sets 8/8/8/6

A1. B stance BB hip thrust 3010 temp

A2. Bulgarian split squat 3010 temp

2mins rest

3 sets

8reps

B1. Good morning

2mins rest

3sets

3x max

C1. Ring Dips

C2. Chin ups

1:30 min rest

3x 1:30 holds

D1. Weighted plank

1:30min rest

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Categories: WOD

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