NUTRITION CORNER

CYCLE OVERVIEW

Starr Strength - Weeks 9-12 of a 16 week block 

A continuation of building through this cycle with the following tests to come:

Fran (yup!), Isabelle, HSPU and Rig based Gymnastics, Front Squat, Snatch , Clean and Jerk. Retests are in the final 4 weeks of the block 

Strength 

We’re moving more towards the complete version of the lift and away from Hangs and Complexes. Push Press is replaced with the more technical Push Jerk and the Reps for the Front Squat reduce down to 3’s for a 3RM focus (building us closer to the final block for a 1RM test).

Gymnastics strict strength in this block with 3 levels and options (dumbbell options too if you’re unable to hang from a bar). We’ll see Increased loads over the weeks and this 4 week block has two 2 week repeats.

Workouts 

There will be WOD options and others scaling as we normally see. We will see the combo of Thrusters and Pull Ups to get us closer to testing Fran in the final block as well as Barbell Power Snatch TnG’s for Isabel. Tuesday and Thursday will tend to feature a more Aerobic/Endurance WOD with the week split up around a healthy mix of time domains and variation.

Our next Gymnastics Cycle on a Thursday will alternate weeks between Toes 2 Bar and Rope Climbs and for the Weightlifting class on Tuesday we will program the Snatch.

Take a look at our social media channels for some of what we’re doing at CrossFit Three Flow

We also have a Movement Library on our YouTube channel as well as featuring the movements for the day’s programming on our Gym app (thanks Push Press!).