Summer Block 04 // Sessions 31–39
CrossFit Gym · Barbell + DB · Mon/Sat
BLOCK 04
Session intent: Adding horizontal pulling to the bench day is the main new variable. This makes the session more balanced and reduces cumulative shoulder stress from high push volume. The bench rep bump to 6×6 is the primary volume driver — if bar speed drops significantly on set 5 or 6, that's expected and fine. Stay at 80# until all 6 sets move cleanly.
You've been at 12 rounds @ 90#. Push to 13 rounds, same load and interval. All-out effort each push, full rest in the remaining time. If the gym doesn't have a sled today, sub 13 rounds of 20 KB swings @ 35# on the same interval.
Session intent: This is the peak lower session of the block — front squat load test followed by meaningful accessory volume. The farmer carry is a deliberate swap from the suitcase carry to change the stability demand and allow heavier loading. The sled round bump to 13 is the conditioning progression — one more round of the same effort.
Session intent: High pull volume day — 6 sets of pull-ups plus 5 sets of Pendlay rows is significant back work. Rest fully on the primary. The curl superset goes to 5 rounds — if arm fatigue starts bleeding into the row quality, flip the order and do arms last. Protect the primary volume.
You've been at 4 rounds. Push to 5 rounds. Rest 75 sec between rounds. Jump squat landing absorbs through the hips — soft landing, not the knees. The KB swing count bumps by 2 from last session.
Session intent: 6×5 deadlift is a significant volume load after running 6×4. Rest the full 2:30 between sets. If form breaks on set 5 or 6, take an extra 30 seconds — don't reduce the load. The step-down tempo addition is a free stimulus upgrade on a bodyweight movement. The finisher going to 5 rounds closes the session strong.
Session intent: Overhead-focused upper day — push press is the power driver, Z-press and Jett press build volume and stability overhead. The high row load bump is the main load progression this session. The ab wheel tempo change is a free upgrade — same movement, significantly harder. Don't rush the return phase.
You've been at a 5-min EMOM. Push to 6 minutes — one extra round. Plank hold increases to :45 sec. Goblet squat depth stays consistent across all rounds — don't let it get shallow as you fatigue.
Session intent: Back squat volume bump is the primary driver — 6 reps vs 5 across 6 sets. The BSS load bump to 30# DBs is the secondary progression. The sandbag bear hug carry is a new tool — it loads the anterior chain under a carry, which none of the other carry variations do. The EMOM adds one round and increases plank time.
Session intent: Bench load bump to 85# — volume resets to 6×5 at the new load. The tall-kneeling press is a deliberate swap to increase stability demand on the press pattern. The delt superset gets a load bump on the front raise. Side plank hold increases to :40. Three separate progressions in one session — own all of them cleanly before adding more.
You've been at 5 rounds. Push to 6 rounds — same loads and intervals. Rest as needed between rounds. Wall sit hold increases to :35 from last session. This is strength endurance, not a race.
Session intent: Two load bumps in one session — trap bar rep progression and RDL load bump. The Nordic rep bump to 5×7 is meaningful eccentric volume. The suitcase carry goes to 5 sets after the heavier posterior chain work — that's where the lateral hip stability gets trained under real fatigue. The finisher adds a round and extends the wall sit hold.
Session intent: This is the block closer for upper. The bent-over row load bump to 110# tells you where Block 5 starts. The renegade row load bump to 25# is the other key progression — note how it feels relative to the added row volume before it. The arm superset goes to 5 rounds. The side plank closes at :45. Log every load and how each set felt — that data builds the next block.
This block has two jobs: build volume and introduce variance. You've been running the same movement menu for several sessions — the body adapts to that. This block keeps the movements you've mastered and adds tools alongside them. New pairings, new carry variations, new pressing angles. The stimulus is different even when the load looks similar.
The upper sessions now include both push and pull in every session. That's intentional. Pairing horizontal pressing with horizontal rowing in the same workout builds better shoulder health long-term and makes sure your back keeps pace with your chest and shoulders. The sessions are a little longer for it — rest times are there for a reason, use them.
New movements in this block: barbell bent-over row on bench day, tall-kneeling press, sandbag bear hug carry, KB farmer carry, DB lateral/front raise superset, step-down tempo progression. Every one of these has a purpose. Start conservative on the first session of any new movement — own the pattern before adding load.
Sessions 37 and 39 are the load test sessions for upper. Bench goes to 85#, bent-over row goes to 110#. These are the numbers that start Block 5. Write them down. If a set doesn't look like you expected, that's information — log it and we use it.
The carries and finishers are not optional. They look different from the barbell work, but the lateral stability, loaded gait, and aerobic base they build are what keep the barbell movements healthy and progressing over months. Show up for all of it.
Where you are right now is exactly where you're supposed to be. Build from here.