Strength Cycle: Week 5: Post-Open Cycle 2
Strength/Skill
E2M10M
3 Strict Press @ 90%+ of your 2RM
+
6-10 Eccentric Pistols on Box
WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Air Squats
*Beach muscles today… strict press then Cindy. So, a bunch of shoulders & arms.
Unloaded
AMRAP 35
5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5
DB Step Ups
DB Clean & Push Jerk
RKBS
DB Floor Press
Wallball Slamball – 30/20
Hollow Hold Flutter Kicks (1-1, 2-2, 3-3, etc…)
*After Rounds 6, 8, 10, 8, 6: Run 200m or Row 250/200m or Bike 500/400m
-then:
Tabata Abmat Situps
8 Rounds x :20on, :10off
Cooldown
On your own: Roll out quads, hips, glutes, and calve
Daily Reading
1. How to Escape a Negative Head Space
2. Is Your Sleep Schedule Preventing You From Getting Stronger? 8 Questions to Ask Yourself
3. 10 Steps to Use CrossFit to Get the Body You Want
4. Why Ice Is Bad Advice: Stop Icing Your Injuries