CPF/STRONG
Upper / Lower Split
Sessions 21–23
CrossFit Gym · BB + DB + KB
Sessions 21–23
CrossFit Gym · BB + DB + KB
// Client Program
KASEY/
S21–23
S21–23
Upper · Lower · Upper
Sessions
3
Split
U / L / U
Duration
~55 min
From
S20
CPF/STRONG // SESSION 21
~55 min
Bench Load Bump
From S18 + S20
// Warm-Up — 7 min
Banded pull-apart 3×15
Ring row 2×8 easy
Bench build 1×6 @ 65# · 1×4 @ 80# · 1×2 @ 90#
Primary
Barbell Bench Press
Primary
You've been at 5×3 @ 95# (S20). Scheme shifts to 4×6 — volume increase, load steps back to 90#. This is the hypertrophy complement to the heavy 5×3 you just ran. Controlled 2-second descent, don't bounce off the chest. All 6 reps clean on every set.
4 × 6
90#
rest 90 sec
Accessories
Push Press
You've been at 4×4 @ 100# (S20). Push to 4×5 — one extra rep per set, same load. Dip-drive, full overhead lockout, ribs down at the top. The extra rep per set across 4 sets is real volume over the block.
4 × 5
100#
rest 2:00
Weighted Ring Dips
You've been at 4×10 (S20). Push to 4×11 — one extra rep per set. Full lock-out at the top, full depth at the bottom — chest moves forward as you descend. Maintain the same load. The ring instability demands shoulder control throughout.
4 × 11
Per S20
rest 90 sec
Weighted Pull-Ups
You've been at 5×5 @ +25# (S14). Return with a load bump — push to 5×5 @ +27#. Dead hang every rep, chin clears the bar. If +27# isn't a clean plate combo, use +30# at 5×4 — intensity over volume on the pull-up.
5 × 5
+27–30#
rest 2:00
Rope Face Pull
You've been at 3×25 (S18). Push to 4×25 — extra set. Pull to the face, external rotation at the end of each rep, thumbs behind the ears. Shoulder health maintenance after the pressing volume. Don't skip the extra set.
4 × 25
Light-mod
rest 60 sec
// Finisher — 3 Rounds
20 Med Ball Slams · 20 Hanging Leg Raises
You've been at 3 rounds (S20) — hold volume, push the med ball slam height or load up from last session. Hanging leg raises: controlled on the way down, no swinging.
You've been at 3 rounds (S20) — hold volume, push the med ball slam height or load up from last session. Hanging leg raises: controlled on the way down, no swinging.
Session intent: Bench flips from heavy 5×3 to 4×6 — same muscle, different stimulus. Push press adds a rep per set. Ring dips add a rep per set. Pull-up load bumps. Face pull adds a set. Multiple small progressions — own all of them before adding load next appearance.
CPF/STRONG // SESSION 22
~55 min
Trap Bar Load Bump
From S19
// Warm-Up — 7 min
Hip 90/90 stretch 60 sec/side
Banded glute bridge 2×15
Trap bar build 1×5 @ 95# · 1×3 @ 145# · 1×2 @ 165#
Primary
Trap Bar Deadlift
Primary
You've been at 6×3 @ 175# (S19). Scheme shifts to 5×4 — more reps per set, slightly more volume. Push load to 180#. Strong hip drive, controlled upper body. Full setup between reps — don't rush. The extra rep per set at a heavier load is the progression.
5 × 4
180#
rest 2:30
Accessories
Hang Power Snatch
You've been at 6×2 @ 65# (S19). Push to 6×2 @ 68# — small load bump. Hip drive and turnover speed — not a press. The bar should be overhead before you have to think about it. Round to nearest workable load.
6 × 2
68–70#
rest 90 sec
Tall Box Step-Up
You've been at 3×12/leg @ 20# DBs (S19). Push to 4×12/leg — extra set, same load. Drive through the heel, full hip extension at the top. Don't push off the back foot. The extra set after the trap bar volume is where the unilateral adaptation happens.
4 × 12/leg
20# DBs
rest 90 sec
DB Walking Lunge
You've been at 4×24 steps @ 25# DBs (S19). Push to 4×24 @ 27.5# DBs — load bump. Long stride, upright torso, drive through the front heel. Same step count, heavier load.
4 × 24 steps
27.5# DBs
rest 75 sec
Banded Hamstring Curl
You've been at 4×25 (S19). Push to 4×28 — 3 extra reps per set. Slow and controlled on the curl, full extension on the return. Step up to a heavier band if 25 reps felt easy last session. Hamstring resilience at these pulling loads is the point.
4 × 28
Band — step up if easy
rest 60 sec
// Finisher
Farmer Carry — 4×40m Heavy
You've been at 4×40m (S18). Same distance — step the load up. Heaviest KBs or DBs you can carry with a tall spine for the full 40m. Ribs down, glutes engaged, no lateral lean.
You've been at 4×40m (S18). Same distance — step the load up. Heaviest KBs or DBs you can carry with a tall spine for the full 40m. Ribs down, glutes engaged, no lateral lean.
Session intent: Trap bar scheme shifts from 6×3 to 5×4 at a heavier load — more reps per set is the progression. Snatch gets a small load bump. Step-up adds a set. Lunge load steps up. Hamstring curl adds reps. Farmer carry load steps up. Every movement has a clear progression from its last appearance.
CPF/STRONG // SESSION 23
~55 min
Push Press Load Peak
Hang Squat Clean
// Warm-Up — 7 min
PVC pass-through 2×10
Banded pull-apart 3×12
Push press build 1×5 @ 65# · 1×3 @ 85# · 1×2 @ 100#
Hang squat clean 3 reps @ empty bar
Primary
Barbell Push Press
Primary
You've been at 5×4 @ 90# (S16), then 4×5 @ 100# (S21). Load bump — push to 5×4 @ 105#. Scheme returns to 5 sets. Dip-drive, full lockout overhead every rep. Ribs down at the top. If 105# is a clean 5×4, note it — the next block starts from here.
5 × 4
105#
rest 2:00
Accessories
Barbell Bent-Over Row
You've been at 4×8 @ 165# (S14). Push to 4×8 @ 173# — ~5% bump. 45° torso, elbows high, pause at the chest. Round to nearest clean load. Full range — don't cut the stretch at the bottom.
4 × 8
170–175#
rest 90 sec
Hang Squat Clean
You've been at 4×3 @ 75# (S18). Push to 4×3 @ 80#. Violent hip extension, fast elbows, receive in a full squat — don't catch it high. This is the most technical movement in the session — treat the warm-up seriously. If 80# doesn't feel clean by set 2, return to 75# and add a set instead.
4 × 3
80#
rest 2:00
Tall-Kneeling Single-Arm Press
You've been at 3×10/arm @ 53# (S16). Push to 3×10/arm @ 55# — load bump. Glutes squeezed, ribs down, press directly overhead. Resist the lateral lean — the tall kneeling position removes all leg drive. The load bump after the push press volume is the challenge.
3 × 10/arm
55#
rest 90 sec
EZ Bar Curl / DB Hammer Curl Superset
You've been at 3×12/12 @ 55# / 35# (S14). Push to 4 rounds — same loads. EZ bar first, hammer curl immediately after, 90 sec rest after the pair. The extra round is the volume driver. If arm fatigue is affecting the row quality, do the row first and arms last.
4 × 12 / 12
55# / 35#
rest 90 sec/pair
// Core Circuit — 3 Rounds
20 V-Ups · :43 Ring Support · 13 Toes-to-Bar
You've been at 18 V-Ups / :40 Ring Support / 12 T2B (S16). Small bumps across all three. V-ups +2, ring support +3 seconds, T2B +1 rep. Consistent and relentless — that's how core work progresses.
You've been at 18 V-Ups / :40 Ring Support / 12 T2B (S16). Small bumps across all three. V-ups +2, ring support +3 seconds, T2B +1 rep. Consistent and relentless — that's how core work progresses.
Session intent: Push press peaks at 105# for this block — log how it moves. The hang squat clean load bumps to 80# — the most technical movement here, treat the warm-up seriously. Bent-over row steps up ~5%. Kneeling press load bumps. Curl superset adds a round. Core circuit ticks up on all three movements. Strong block closer for the upper sessions.