Strength Cycle: Post-Open Cycle – Week 5 of 5
Strength/Skill
E2M10M
2 Push Press @ 90+% (or heavier than two weeks ago)
+
10-15 Ring Rows – share rings with friends, and add height to your feet (via a box) to add difficulty. Keep active shoulders the entire time and control the movement. Nothing is gained by *bouncing* ring rows
WOD
E3M15M
3 Box-BMU / RMU Progression / Kipping or Butterfly C2B Practice
12 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35
12 2-DB Deadlift
Row/Bike/DU in remaining time
*This is our last Thursday *practice* WOD of this type for awhile, so enjoy the opportunity to work on some variation of BMU or RMU. If working on Kipping/Butterfly pullups, then be mindful of your total volume as we’ll see real pullups in tomorrow’s WOD.
Unloaded
OTM for 10min
8 2-DB Deadlifts – L: 35/25; S: 50/35; S: 70/50
6/4 Cal Bike or Row
Max *Tall* Box Step Overs (Spl/S: Jump Overs) in remaining minute
-rest 3min, then:
In 10min, complete:
18, 16, 14, 12, 10, 8, 6, 4, 2
RKBS – L: 35/24; S: 53/35; S: 70/53
KB Goblet Lunges (L+R=2)
-rest 3min, then:
2 Rounds
25 Wallball Slams – 30/20
25 Barbell-on-Rig Pullups
25 V-Ups
*Cap = 35min
Daily Reading
1. Motivation is Bullshit
2. 20 Signs You are Obsessed with CrossFit (What’s Your Score?)