WARMUP
3x
1 min cardio
10 Air Squats
10 DB Strict Press (light)
6 Walking Samson Lunges
10 Banded Tricep Extension
Then…
30 Hollow Hold
10 Medball Cleans (practice w/ Coach)
STRENGTH
**Heavy week
Back Squat
7 sets of 1
2 options:
If you know your 1RM, take a few warmup sets, then start your first set at a heavy weight (85-95%) and keep that same weight for all 7 sets. Try to maintain a heavy weight!
OR
If you do NOT know your 1RM, use those 7 sets to build and find a heavy single to use on our next strength cycle.
WOD
5 RFT:
20/17 Cal Bike
20 Medball Cleans 20/14
20 Single Arm DB Push Press 50/35
*Goal: sub 20min
OPTIONAL POST WOD
Accumulate:
50 Russian Twists
50 Weighted Sit-ups
1 min hollow hold
CrossFit Reserve 