🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.

- Sets should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 65-75% of your 1RM thruster.

- Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- Take the barbell from the ground. Feel free to do a squat clean thruster for your first rep if you would like.

- Stimulus: Muscular Endurance

- Score: 3 Sets of Load

THRUSTERS

- Front Squats

- Push Press

- Sub Dumbbells or Kettlebells

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

10 Empty Barbell Front Squat

1 Squat Clean Thruster + 5 Push Press at 20%

1 Squat Clean Thruster + 3 Push Press at 40%

2 Thrusters at 50%

Build to Starting Weight

- Overview: Fran is an infamous and classic CrossFit couplet. Meant to be completed at a fast and furious pace, these two opposing push and pull movements make a spicy combination and keep power output high. Choose the correct loading and modifications to achieve this and not get slowed up anywhere. Aim for no more than 1 break per set to preserve the stimulus.

- Jumping pull-ups are the best variation for pull-ups, as they keep you moving and the heart rate high.

- Target Score: 3-8 Minutes

- Stimulus: Anaerobic Capacity [RPE 9]

- Score: Total time. If capped, add 1s for every incomplete rep.

- Prioritize the intended stimulus of the workout today by choosing modifications and reps that let you push hard and stay uncomfortable but moving for the duration.

- Working at a controlled pace and choosing a quick break during barbell sets may better allow you to work through bigger sets on the pull-ups. Smooth = fast! Smooth and fast = faster!

THRUSTERS

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Wallballs

- Front Squats

- 42-30-18 Air Squats

PULL-UPS

- Reduce Reps (Ex: 15-12-9, 12-9-6)

- Jumping Pull-ups

- Banded Pull-ups

- 12-9-6 Reps Strict Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

At a Hard Effort Pace:

7 Thrusters

7 Pull-ups

3 Thrusters

3 Pull-ups