We will be in a Random Strength Cycle for the next 8-10 weeks before we start linear progression again. Get ready for some different style of training days and days that do not have a strength portion.
GROUP PREP
3 min cardio
2 Rounds:
10 Air Squats
10 World’s Greatest
5 Pushup to down dog
10 Sit-ups
Then..
Practice
5 Wallballs or Ground to Overhead
5 DB Snatch (Single Arm)
5 DB Thruster (Single Arm)
5 DB Hang Clean + Push Press (Single Arm)
STRENGTH
Overhead Strict Press
3 sets of 5
Use whatever you have! Barbell, Dumbbell, Kettlebell
WOD
AMRAP 7 minutes of:
• 16 Wall Balls (20/14) – If you don’t have a Wallball, sub in a ground to overhead with any object
• 16 Alternating One Arm Dumbbell Snatches (pick weight)
Rest 3 minutes, then….
AMRAP 7 minutes of:
• 16 Toes to Bar (sub in V-ups or sit-ups)
• 16 Single Arm Dumbbell Thrusters (8/8; same weight)
Rest 3 minutes, then….
AMRAP 7 minutes of:
• 48 Double Unders – (sub in plate hops or draw a circle on the ground and jump in and out of it)
• 16 Dumbbell Hang Power Cleans + Push Press (8/8; same weight)
*Score total rounds and reps for each AMRAP
**If you don’t have a dumbbell or kettlebell and need one, let us know!! We can get you one. Or use an object at home (Rx: Jug of water, a backpack, be creative!)
MOBILITY – 30 Sec Each
Child’s Pose
Thread the Needle
Deep Squat Hold
Pigeon Pose
OPTIONAL CARDIO CROSSFIT
1- On the minute for 15 minutes:
Min 1: 200m/150m Row
Min 2: 15 Plate Ground to Overhead
Min 3: 20 Russian Twists (weight or no weight)
CrossFit Reserve 