New

Total Strength 4 Week Microcycle

CrossFit 920

Coach
Katie Schlueter

4 Week total body microcycle. Focus on increasing overall strength. 3 days a week with 1 day rest or cardio in between.

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Increase Overall Strength
Increase confidence and strength in the back squat, bench and deadlift
Features
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Programming 3 days per week
3 days a week of strength, that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell
Recommended
Kettlebell // Dumbell // Resistance Bands
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Sample Week
Week 1 of 4-week program
Sunday
Upper Body Microcycle Day 1

A

DB Bench Press

2 x 25

B

Push-Up

3 x 5

C

Standing DB 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 0:10

G

Farmers carry

3 x 25

Tuesday
Lower Body Microcycle 1

A

Back Squat

3 x 8

B

Air Squat

1 x MAX

C

Monster Walks

3 x 10

D1

Weighted Step Ups

3 x 8

D2

Prone Machine Hamstring Curl

3 x 8

E1

Paloff Press

3 x 10

E2

American KB Swing

3 x 15

E3

Turkish Get Up

3 x 3

Thursday
Back and Core Microcycle

A

Deadlift

3 x 8

B1

Single Leg RDL

3 x 8

B2

Weighted Lunges

3 x 8

C

Bear Crawl

3 x 10

D1

Dead Bug

2 x 10

D2

Front Plank on Elbows

2 x 1:00

D3

DB Side Bend

2 x 10

D4

Side Plank

2 x 1:00

D5

Bird Dog

2 x 10

D6

Hollow Hold

2 x 1:00

Coach
coach-avatar Katie Schlueter

Masters in Exercise Science CF - L2 USAW Level 1 Coach Pregnancy and Postpartum Certified Coach Certified Nutrition Coach

Total Strength 4 Week Microcycle