Blue Crab CrossFit Blog & Newsletters

Blue Crab CrossFit

Weekly August Workout Commitments 2x Week Oly Strength Cycle 1x Week Deadlift or Back Squat 1-2x Week Sprint Workouts 1x Week Workout of the Week or Benchmark Classic workout 1x Week Push-Up Kipping Handstand Push-Up Capacity Focus 1-2x Week FLEX-style Finishers Tell us your story - where did you grow up and what kind of activities did you do growing up?

Sets of 1 in 80-90+% range Week 2: 5x3 @ 60-70% Week 3: 5x2 @ 70-80% Week 4: 5x1 @ 80-90+% Week 5: Deload Week 6: 1RM Snatch + Clean & Jerk July Weekly Workout Commitments 2x Week Oly Strength Cycle 1x Week Deadlift or Back Squat 1-2x Week Sprint Workouts 1x Week Workout of the Week or Benchmark Classic workout 1x Week Kipping PU, C2B, Bar Muscle-Up Capacity Focus 1-2x Week FLEX-style Finishers Tell us your story - where did you grow up and what kind of activities did you do growing up?

Weekly Workout June Commitments 3 New Mid-Year Challenge Workouts 2x Week Grind Workouts 1x Week Workout of the Week or Benchmark Classic workout 1x Week 1 Oly Complex 1x Week Strict Kipping HSPU Capacity Focus 1-2x Week FLEX-style Finishers Tell us your story - where did you grow up and what kind of activities did you do growing up?

We will still be focusing on longer GRIND workouts 2-3 times a week, so lets get ready to keep building those engines through the month of May, especially with one of the best examples of an engine workout, Murph, right around the corner!

Volume & Capacity Cycle 41-512 W1 - 3x10 RPE 6 W2 - 3x8 RPE 7 W3 - 3x6 RPE 8 W4 - 3x4 RPE 9 W5 - 3x10 Deload Week W6 - 3RM Tests Weekly Workout April Commitments 2x Week Grind Workouts 1x Week Overhead Front Squat Strength 1x Week Bench Press Strength 1x Week Workout of the Week or Benchmark Classic workout 1x Week Strict Handstand Push-Up Strength session April Athletes of the Month Joselin & Rafael Congratulations to our April Athletes of the Month, Joselin & Rafael!