WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
10 Worlds Greatest
10 light DB Strict Press
10 Kneeling Banded Pulldowns
3 Kip Swings
3 Pull-ups
Then…
1 min deep squat hold
:30 Samson Lunge hold per side
STRENGTH
*Last week of this strength cycle. We will deload and max out. Then our goal will be to maintain strength through Open season. Strength will be much more varied.
Back Squat
5-3-1+ @ 75-85-95%
*If you aren’t feeling it, use 70-80-90% instead. Take at least 2 minutes between sets.
WOD
*You may have to share a rope and alternate between climbers.
10 Single Arm DB Push Press per side (20 total) 53/35 35/25
5 Rope Climbs
8 DB Push Press (16 total)
4 Rope Climbs
6 DB PP (12)
3 Rope Climbs
4 DB PP
2 Rope Climbs
2 DB PP
1 Rope Climb
*Sub Strict Pullups or a pull up variation for the rope climbs
OPTIONAL POST WOD
2x-3x
1 min weighted plank
10 Alt Vups
:30 side plank (per side)
20 mountain climbers
CrossFit Reserve 