CrossFit Kirrawee Weekly Layout 170918

Week 4 of our cycle, main focus: Structural Strength and Aerobic Capacity.

Mon - Mid Range Core development - Heavy focus on core strength, stability and dynamic movement.

Tues - Aerobic Strength - Aerobic effort with some heavier complx lifting mixed in. Main focus on consistency.

Wed - Gymnastics Development - Short intense gymnastics workout after some quality shaping. Lower volume, higher intensity.

Thurs - Weightlifting - Technique gains, light weight.

Fri - BenchFit - Mid range energy system development with an emphasis on Bench gains.

Sat - Teamwork -Grunt work with the team.

Sun - Complex Gains - Heavier complex then a short burn.