Strength Cycle: Cycle 1 – Week 2
Strength/Skill
Every 90sec for 12min (8 rounds)
2 Strict Press – AHAP
+
Alt. every round:
10 Weighted Standing Y’s – 5/2.5
10 Weighted Standing T’s
5 Weighted Standing O’s
WOD
AMRAP 20
Run 400m or Row 500/400m or Bike 1000/800m
20 Wallballs
10 L: HRPU; S: HSPU
*Wallballs crush the shoulders for HSPU, so it might be smart to break up the WB. Keep your HSPU to 3 sets or less. We’re looking for 4+ rounds.
Cooldown
On your own: Roll out quads, hips, glutes, and calve
Unloaded
AMRAP 8
5 DB Renegade Row (pushup + row + row = 1)
4 DB Cleans
3 DB Thrusters
-rest 2min, then:
AMRAP 8
11/6 Cal Bike or 15/9 Cal Row
11 KB SDLHP – 53/35
6 Pushups
AMRAP 8
Run 100m
16 Alt. DB Snatches – L: 30/20; S: 50/35
-rest 2min, then:
AMRAP 6
Mini-Band Lateral/Forward/Backwards Walks
*Butt should be on fire after 6min of banded walks
Daily Reading
1. Rest Day Protocol
2. Masters Rest Day Protocol
3. Glutes…
4. CrossFit Training: How Primal Enables Elite Performance