Upper Body Strength Mesocycle
CrossFit 920
Coaches
Matt Gunville and Katie Schlueter
Build upper body strength
Features
Programming 3 days per week
8 weeks/3 Days a week
Programming from CrossFit 920
Equipment
Recommended
Barbell // Dumbell // Resistance Band
Sample Week
Week 1 of 8-week program
Sunday
Upper Body 1A
A
DB Bench Press
2 x 25
B
Push Ups
3 x 5
C
DB Strict Press
3 x 12
D1
Strict Bodyweight Pull-Up
3 x 8
D2
1-Arm DB Row
3 x 8 @ 25 lb
E1
Alternating DB Hammer Curl
3 x 10
E2
DB Tricep Extension
3 x 10
F
Ring Dips
4 x 0:05
G
DB Farmer's Carry
3 x 25
Tuesday
Upper Body 1B
A
Push-Up
1 x MAX
B
Bench Press
3 x 10
C
Seated Row
3 x 10
D1
DB Front Raise
3 x 10
D2
DB Lateral Raise
3 x 10
E
Alternating DB Hammer Curl
3 x 12
F
Handstand Hold
3 x 0:30
Thursday
Upper Body 1C
A
Bear Crawl
3 x 50
B
Battle Rope Alternating Waves
4 x 30
C
Dead Hang
4 x 0:30
D
Boxing Bag
4 x 30
E
Seated Wall Ball Toss
4 x 30
F
Hand Release Push-Up
1 x MAX
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