Going into the Strength Cycle with that winning feeling!

Going into the Strength Cycle with that winning feeling!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)
 
2. Strength Cycle Week 1: Volume Day
 
Squat
5x5@90% of 5RM
 
If you don’t know what your 5RM is, many of you don’t, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.
 
(20 minutes)
 
Strict Press
5x5@90% 5RM
 
If you don’t know what your 5RM is, many of you don’t, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.
 
(15 minutes)
 
3. ”Linchpin”

21-15-9
Overhead Squats 115/73
*5 Muscle Ups each round
 
(9 minute cut-off, Wod courtesy of Crossfit Linchpin)
 
LIII: as Rx’d
LII: 21-15-9
Overhead Squats 75/53
Dips
 
Scale dips to banded p-bar dips, box dips or paralletes as appropriate. Scale to front squat if you lack proper overhead mobility/stability.
 
LI: 15-10-5
Overhead Squat or Front Squat
Parallette Dips
 


👉Open Gym Cash-out:
(to be done if you have extra time for Open gym)


Super set the following;
3x6-8 Kettlebell Pullover. Light to moderate weight, control.https://www.youtube.com/watch?v=m5BUfsjcMPA
3x8-10/side Lateral Box Step Up. Lowering should be slightly slower than the ascent. Keep working foot on the box the whole set. Add weight if body weight is easy. https://www.youtube.com/watch?v=g7VvQxu5fkk
3x8-10/side Single Arm High Pull@20x1 tempo. https://www.youtube.com/watch?v=PGCHqPBjXvY
 
 
 
 
Have fun!

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