It's A Deload Kinda Week!
The amount of improvements we saw during this past cycle’s strength cycle was impressive! Especially the split jerk, which is not an easy movement, but one that everyone was game to give a shot!
Items for the week…
- This is a deload week, so no strength work.
- We will be picking up our strength work next week with a new cycle.
- The 8-week strength cycle will be the back squat, front squat, and bench press.
- Our FIT360 classes will be the same as our CrossFit classes on Tuesday and Thursday at 6:30pm this week.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
kipping
WOD
5 rounds
1 minute max toes-to-bars
30 second rest
1 minute max box jump overs (20/14)
30 second rest
1 minute max ring push-ups
30 second rest
SKILL
rope climbs
WOD / FIT360
15min AMRAP
10 kb squats (35/26)
8 russian swings (35/26)
6 kb push presses (35/26)
farmer’s carry down and back (25/15)
SKILL
1000m row (test)
WOD
10RNFT
3-5 deadlifts (55% of 1RM)
2-3 burpee muscle-ups (L2) or 5-7 burpee pull-ups (L1)
SKILL
tempo squats
WOD / FIT360
30min EMOM
MIN 1: 3 rope climbs
MIN 2: 50 double unders
MIN 3: rest
MIN 4: 5 pull-ups, push-ups & box jumps (24/20)
MIN 5: 10 calorie row
SKILL
core
WOD
5RFT
500m row
20 bench presses (50% of 1RM)
7AM / 8AM
WOD
4RFT
25 single-arm kb lunges (53/35)
20 russian swings (53/35)
15 single-arm kb push presses (53/35)
10 strict pull-ups
5 burpees
9AM (partners)
WOD
6RFT
30 single-arm kb lunges (53/35)
25 russian swings (53/35)
20 single-arm kb push presses (53/35)
15 strict pull-ups
10 burpees
WOD
5RFT
250m row (sprint)
20 step overs (20;20/14;16)
20 wall balls (20/14)
250m row (sprint)
2 minute rest
