The Barbell Redemption
“Fear can hold you prisoner. Hope can set you free.”
A Past Macrocycle of CrossFit City Limits.
“Fear can hold you prisoner. Hope can set you free.”
Created for CrossFit City Limits during the COVID-19 Pandemic of 2020, this macrocycle is designed with no rowers or exercise bikes making it perfect for someone following from home with limited equipment. Everything in this cycle has scaling and at-home equipment variations down to a single dumbbell, kettlebell, or ruck sack.
The Barbell Redemption Schedule:
Week 1 - Hypertrophy Week #1
Week 2 - Hypertrophy Week #2
Week 3 - Hypertrophy Week #3
Week 4 - Transition #1
Week 5 - Strength Week #1
Week 6 - Strength Week #2
Week 7 - Strength Week #3
Week 8 - Transition #2
Week 9 - Peak Week #1
Week 10 - Peak Week #2
Week 11 - Peak Week #3
Week 12 - Taper Week
Week 13 - Benchmark Testing Week
Workouts Organized by Minicycle (Week)
Complete 5 out of the 6 Workouts Each Week:
-Endurance-bias - For Workout 3, choose the Endurance Option each week taking a rest day between Workouts 3&4 and after workout 5.
-Strength-bias - For Workout 3, choose the Strength Option each week taking a rest day between Workouts 2&3 and after workout 5.
