GROUP PREP
3 min cardio
10 air squats
10 banded side steps
10 walking lunges
10 burpees
10 DB Snatch (light)
Barbell Warmup
STRENGTH
*This is the last week of this strength cycle. Next week is deload, then the following week is our max week. After that, we will maintain strength and start to increase in volume to get ready for the Open.
You can use the percentages from last week, if that was hard for you! (70-80-90-80-70). If the set of 95% is too heavy, please feel free to modify back to the 90% or skip that set.
Deadlift
5-3-1-3-5 @ 75-85-95-85-75%
Then…
Weighted Lunges
3 sets of 10 (5 each leg)
WOD
9-15-21
Single Arm Alternating DB Snatch 50/35
Burpees
Cal Bike
MOBILITY
Straddle Stretch
Pigeon Pose
OPTIONAL POST WOD
10 min moderate cardio
CrossFit Reserve 