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Cycle 2 (Week 22)
After a necessary de-load week to let the body re-charge. We now load over the next 2 weeks. This will prepare us for our cycle 2 testing phase before we start Cycle 3 leading us into the CrossFit Games Open.
Fitness-Strength-Community
WARM UP:
3 Rounds
20 Double Unders
15 Air Squats
10 Bumper Jacks
5 Strict Pull Ups
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8 DB Strict Press
8 Assisted Glute-Ham Extensions
8 Bar Roll Outs
8 DB Bent Row w/ Rear Foot Elevated
8E Y, T, & W’s (No More than 5lbs)
LIFT:
Front Squat
3 @ 80%
2 @ 90%
1 @ 95%
*2 Rounds 3-2-1, then 3-2-1.
WOD:
“14.4B”
AMRAP 14
100 Double Unders (200 Singles)
50 T2B
40 Wall Ball (20/14) (16/10) (14/6)
30 Cleans (135/95) (115/75) (95/65) (75/55)
20 HSPU
POST WOD:
Roll & Stretch
