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 a gym controlling air flow, a gym starting out with limited equipment, or someone following along from home. Everything in this cycle has scaling and at-home equipment variations down to a single dumbbell, kettlebell, or ruck sack.

The Barbell Redemption Schedule:

The Barbell Redemption Programming with At-Home Variations.png

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 choose Wednesday’s Workout Each Week and take a rest day between Workouts 3&4 and after workout 5.
-Strength-bias choose Thursday’s Workout Each Week and take a rest day between Workouts 2&3 and after workout 5.