Congratulations on completing Week Six of our Strength Cycle, Pioneer Valley CrossFit!
Here's one of many triumphant moments from this week: David Scott getting over 200# for 5 reps!
 

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2.🔥”Dracarys”🔥
2 Rounds of
AMRAP 3
Row 400m
Max GHD-Sit-ups
Rest 3 Minutes
AMRAP 3
Row 400m
Max Toes to Bar
Rest 3 minutes

LIII: as Rx’d
LII:Sub Weighted Sit-ups for GHDSU as needed. Sub Toes to Ceiling or Straight Leg Raise for Toes to Bar.
LI: 4 Rounds of
Row for 1:30
10-12 Butterfly Sit-ups
Rest till the beginning of the next round.

⭐Cash Out:⭐

3-4 Sets Not for time of
30m Down Sled Push/30m Back Sled Pull
6-8 Supinated Bent over Barbell Row

Have fun!

Comment