Body Building
Our bodybuilding class focuses on muscle hypertrophy, strength, and technique. Athletes will learn the “how”’ and “why” when it comes to moving weight. The programming contains moves not typically seen in CrossFit programming, and is geared toward creating smarter, stronger, and more bulletproof athletes… the physique results don’t hurt either.
If you want to get bigger and stronger, this class is for you.
Sample Programming
Body Building: 60 - 90 minutes
Day 1
A | Back Squat
4, 5, 6, 5, 4 @ 70%
B | Segemented snatch pull + high hip snatch
Segment = 1s pause lift off + ATK 4 x (1 + 3)
C | Snatch grip deadlifts
3 x 4 @ 100%
D | 3 Sets 6 nordic hamstrings curls
10 I’s Y’s T’s
Day 2
A | Tall split jerk
5 x 3 @ 40% range
B | Military press
4 x 5 @ 75%
C | Power clean + ATK clean + clean
5 x (1 + 1 + 1) @ 75-80%
D | Single arm farmers carry
3 x 30s per side @ AHAP
Day 3
A | Clean complex clean pull + clean + pause dip + pause dip jerk + split jerk
4 x (1 + 1 + 1 + 1 + 1) @ 70-75%
B | Pause front squat
4 x 3 (3s pause) @ 75%
C | Front rack walkout
3 x 10s @ 105%
D | Snatch grip push press + tempo OHS
4 x (3 + 2) -- build based on feel, tempo = 22 X 1