Strength Cycle: Pre-Cycle 1 – Play Week 2 (of 2)
Strength/Skill
OTM til failure
6 Burpees (S: Over Bar) +
1 Squat Clean & Jerk – L: 115/75; S: 165/115
*Add 10/5lbs each minute. Both movements in the same minute. Make sure you start at weight that allows you to climb for at least 8min. Cap = 15min.
WOD
AMRAP 15
16 Back Rack Lunges – L: 75/55; S: 95/65
10 T2B
Row 250/200m or Bike 500/400m or Run 200m
*T2B should be 2 sets or less, and everything else should be steady and methodical.
Cooldown
1min Banded Hip/Lunge Stretch – ea leg
1min Banded Hand Behind Back Shoulder Stretch – ea arm
Daily Reading
1. 8 Mobility Exercises to Help Combat Your Sitting Problem
2. 1 More Session (Each Week) Can Make a Difference
3. 12 Ab Exercises to Stabilize Your Core
4. Understanding The Shoulder Pain Epidemic in CrossFit Athletes (Part 1 : Assessments and Specific Mobility)