*Deload! We will be working on skills this week (and lots of abs;), and giving our bodies a break from heavy loads. Deloading is very important, so make sure you are doing it (the more advanced the athlete, the more important deloading is).
Why we deload: https://www.atomicstrengthnutrition.com/blogs/blog/deloading-why-you-need-to-be-doing-it
WARMUP
8 min AMRAP
1 min cardio
3 up dog to down dog
3 inchworms w/ push-up
10 DB Strict Press (light)
Then…
PVC/BB Warmup w/ Coach
STRENGTH
*This is our deload week, so please pick a weight on the bar that allows you to practice PERFECT technique! It should be around 50-65% of our 1RM Press. You should NOT need to drop the bar at any point. If you are dropping the bar, you are going too heavy.
5 sets of:
3 Strict Press + 3 Push Jerk + 3 Split Jerk (from the rack)
Superset with 5 sets of:
1 min Toes to Bar Practice
*Work on this skill! Your coach will help with progressions. Everyone has something they can improve on.
WOD
Partner WOD:
200 cals on the bike – switch as needed
*Feel free to do the 200 cals on your own if you want – on any machine.
OPTIONAL POST WOD
Abs – Accumulate
100 Russian Twists
200 Flutter Kicks
CrossFit Reserve 