Strength Cycle: Post-Open Cycle 2 – Week 7
Strength/Skill
Every 90sec for 15min (10 Rounds)
3 Strict Press – AHAP
*Try to hit the same weight as two weeks ago when we did 2 reps. Butt squeezed and ribs pulled DOWN the entire time!
+
10 Dball/Sandbag Lunges – AHAP
*Alternate legs each set, so you get 5 sets on each leg. Hug the Dball/Sandbag and complete all 10 reps on ONE leg. Switch in the subsequent round. If we run out of Dballs/Sandbags, then hug a couple plates.
WOD
Teams of 2
4 Rounds
P1 – Run 400m or Row 500/400m or Bike 1000/800m
P2 – Farmers Hold until P1 finishes – L: 2-DBs 50/35; S: AHAP
*Cap = 17min. We’ve tackled this WOD in various forms over the last few months. Today’s is a 4 Round version, and we want to see you go heavier than last time. Remember that if P1/P2 drops the implements then the other partner has to stop row/biking (if you’re running, then you’ll never know!)
Cooldown
Forearm & Trap Stretch on Rig
Unloaded
In 15min, complete:
5 Rounds
10 Pullups
10 KB Goblet Squats – L: 53/35; S: 70/53
-immediately into:
5 Rounds
L: 10; S: 15 Burpees
15 RKBS
-rest 3min, then:
In 15min, complete:
2 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
L: 30; S: 40 Wallballs
-rest 1min, then:
AMRAP 3
Max Russian Twists – 15/10lb plate
Run Programming
6 Rounds
Run 3min for Max Distance
Rest 45sec
*Shoot for an even pace in all efforts.
Daily Reading
1. Exercise As An Antidepressant
2. The Overhead Press Test
3. CrossFit vs. Aerobics
4. It’s Not Your Fault If You Can’t Get Anything Done in the Summer