Strength Cycle: Cycle 2 – Retest Week!
Strength/Skill
In 18min:
Find 1RM Push Press
Suggested Percentages: 3 @ 60%, 1 @ 75%, 1 @ 85%, 1 @ 92.5%, 1 @ 97.5%, 1 @ 101.5%
(If you want to work up faster, that’s fine. This is just an idea in case you’re not sure how to build up to a new 1RM.)
WOD
6 Rounds
In 3min, complete:
Run 200m or Row 250/200m or Bike 500/400m
12 Thrusters – L: 75/55; S: 95/65
3 Pullups (add 3 reps each round, so 3, 6, 9, 12, 15, 18)
*Rest remainder of 3min. Scale to ensure you get everything done within 3min and have some time to rest.
Cooldown
30sec Straight Leg Hold on Rig
30sec Puppy Dog Pose
Optional Run Programming
8 Rounds
Run 200m
Jog 200m
*should be noticeable difference in effort between the Run & Jog. No rest between movements/rounds.
Daily Reading
1. Deadly sugar addiction – why carbs, not fats, are the problem
2. Why Mat Fraser is The Best Runner in CrossFit
3. Continuing CrossFit with an injury
4. How to Detach Emotionally From Work