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Deload & Nancy

By 10/03/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength Work

Dead Lift 5 – 5 – 5
If you are on week #4, you are “Deloading”

Set #1 is 5 reps at 40% of your “working” 1 rep max

Set #2 is 5 reps at 50%

Set #3 is 5 reps at 60%
Conditioning Workout

5 Rounds for time:
400m Run
15 Overhead Squats 95M/65W


We are at the end of our 4 week Strength Cycle and as you can see we are going light and deloading this week on the Strength Work.  Since we are going light on the Strength we will be stepping it up on the Conditioning Workouts.

Flanagan High School Natiional Champs return

Coach Ray Evans and his coaching staff return with “The Boys” for another 12 week Strength and Conditioning Program powered by CrossFit.  Can you say Repeat!!!!  If the Florida Marlins are doing CrossFit along with many professional athletes in different sports such as NFL, Tennis, MMA, Volleyball, etc…….. there must be some type of evidence its working.