So we just did the CrossFit Total last Monday. Now that we have a good idea of where we are strength wise, we are going to start a 6 week cycle to work on basic strength training. It will work like this:
Monday: Back squat
Tuesday: Press
Wednesday: Regular programming
Thursday: Back squat
Friday: Deadlift
If you miss any days you are welcome to make them up on weekends or double up Squats and presses if it fits. The Program will be very basic. it will go like this:
6 wk Havoc Cycle Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Monday Squat 80% x 5 x 3 80% x 5 x 4 80% x 5 x 5 85% x 5 x 3 85% x 5 x 4 85% x 5 x 5
Tuesday Press 80 % x 5 x 3 85% x 5 x 3 80% x 5 x 5 90% x 5 x 2 80% x 5 x 6+ New Max
Thursday Squat 80% x 5 x 5 85% x 5 x 4 90% x 5 x 3 95% x 5 x 2 100% x 5 x 1 New Max
Friday Deadlift 75% x 5 x 5 80% x 5 x 4 85% x 5 x 3 90% x 5 x 2 95% x 5 x 1 New Max
The numbers are read sets x reps. Charts to keep track of your progress will be available at the gym.
CrossFit Havoc 