Strength Cycle: Post-Open Cycle – Week 4
3 Zero Bounce Deadlift @ 85-97.5% of your 5RM
*We hit 4s last week, so this week’s 3s should be heavier.
4-8 TGU – total
*Try a heavier KB/DB each round.
Teams of 2
P1 – Run 400m or Row 500/400m or Bike 1000/800m
P2 – Row/Bike for Max Meters
*P1 runs while P2 rows/bikes. When P1 returns, P2 takes off on the row, so P1 rows/bikes. When P2 returns, both partners rest for 90sec and repeat. You’ll want to find an even pace with this one, but you can’t go too easy or risk leaving your partner out to dry. The element of adding a partner hopefully makes you push a little outside of your comfort zone today.
Foam Roll on Your Own
1. The Deadlift: 3 Reasons
2. 2 Drills for Easy Access to Shoulder Health
3. What Is Focus?
4. Why CrossFit Is Free but CrossFit Gyms Are Not