061410-Week 1

Day 1-Week 1
The underlying base programming is Bill Starr's -- with my own additions thrown in as necessary to ensure full Crossfit application. This is a 3 week cycle to build basic strength familiarity and capacity.


Warmup:
A1: Doubleunders 5 sets of 20; 30 second rest
A2: GHD Hip Extensions 5 sets of 10; 30 second rest
B: 3 rounds of Hip Mobility drills

C: 15 explosive box jumps

Workout (Heavy day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
B1: Strict chinups AMRAP (-2) x 4; 1 min
B2: 15 GHD Situps x 4; 1 min

Notes:
A: Rest intervals are up to you. Guideline of 1 min for the 1st circuit, 2 min for the 2nd circuit and so on with a maximum of 4 min; so on circuit 5 you would still rest 4 min.  Go progressively heavier on the 5 x 5 , last set of 5 should be hard. We're in the early stages, so it'll be a feeling out process. Example: I think I can do 315 for 5 on back squat, so my sets would look like: 135/5, 185/5, 225/5, 275/5, 315/5

Let me give you a full example of what to do. After the general warmup, setup a powerclean station, bench press station and back squat station. Do your first set of powercleans, rest 1 min, do your bench presses, rest 1 min, do your back squats, that concludes your first set of 5s, rest 2 min, go back to powercleans, rest 2 min, bench press, rest 2 min... and so on... until you do your last heavy set of 5s.  

Cooldown:
15 Reverse Hypers
Easy 1000 meter row
15 Reverse Hypers