PHASE 8 (Upper Body and Lower Body Accessory and Strength)

CrossFit Wall Street

 

 

 

Our new Phase 7 Accessory and Strength Work Starts this Thursday!  Please read below to see what movements we will be working on!!!!

 

Upper Body (Week 1 & Week 3)

SHOULDERS

A1. Push press 3×8 + 1 AMRAP

A2. Lateral Raise to Thumbs down Raise 3×8

B1. Landmine Rear Delt Pendley Row 3×10-12

B2. Single Arm DB Press 3×8-10

B3. DB Front Raise 3×16-18

BICEPS

C1. BB Drag Curl 3×8-10

C2. DB Tricep Kick Back 3×8-10

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Lower (WEEK 1 & WEEK 3)

LEGS

A1. Landmine close-stance Heel Elevated Squat 1×15 + 3×10

A2. BB Good Morning 4×8

B1. BB Side Lunges 3×8 (ea)

B2. KB Crossover Lunge 3×8 (ea)

B3. BB Calf Raise 3xMax

BICEPS

C1. Wide Grip Bicep Curl 3×8-10

C2. BB Curl 3xMax

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Upper (WEEK 2 & WEEK 4)

CHEST

A1. Close Grip Chest Press 1×15 + 3×6-8

A2. Landmine Chest Press 4×8-10

B1. Ring Dips 3×6-8

B2. Floor Press 3×8-10

BICEPS + CHEST

C1. UCV Raises 3×8-10

C2. Close Grip Hammer Curl 3×8-10

C3. Chin up 3×8-10

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Lower (WEEK 2 & WEEK 4)

LEGS + GLUTES

A1. Lunges BB Back 4×8

A2. Lunges BB Front 4×8

B1. Heel Elevated Goblet Squat 3×20

B2. KB Romanian DL 3×20

C1. Banded Hip Abductions 3×20

C2. Banded Squats 3×20

C3. Glute Bridge 3×20

 

Categories: WOD

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