New

Upper Body Strength Mesocycle for Women

CrossFit 920

Coaches
Matt Gunville and Katie Schlueter

Build upper body strength

Features
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Programming 3 days per week
8 weeks/3 Days a week
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Programming from CrossFit 920
Equipment
Recommended
Barbell // Dumbell // Resistance Band
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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

Coaches
coach-avatar Matt Gunville

CF L2

coach-avatar Katie Schlueter

CF L2

Upper Body Strength Mesocycle for Women