Strength Cycle: Post-Open Cycle 2 – Retest Week
Strength/Skill
In 16min:
Find 2RM L: Landmine Press; S: Strict Press
-originally tested 6/7/18
WOD
*Helen*
3 Rounds
Run 400m or Bike 1000/800m or Row 500/400m
21 AKBS – 53/35
12 Pullups
*CrossFit Benchmark Helen. You have to really push the run if you want a great time. This is a fantastic workout to test your ability “handle the suck”.
Cooldown
Foam Roll On Your Own
Unloaded
AMRAP 10
10 2-DB Renegade Rows (pushup + row + row = 1) – L: 20/10; S: 35/25
10 DB Front Squats
30 Russian Twists – 15/10 (L+R=1)
Rest 30sec
-then, immediately into:
AMRAP 10
Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
L: 25; S: 50 Double Unders
-rest 3min to change DBs, then:
30, 20, 10
Cal Bike or Row
2-DB Deadlifts – L: 50/35; S: 70/50
*Cap = 12min
Daily Reading
1. 7 mindset fallacies that are screwing with your fat loss goals
2. You’ve Got the Dreams but are You Doing the Work?