Monday August 1, 2022

Warmup

1:30 Bike/Row

10 DB DL

10/leg SL RDL

10/side Lateral Box Step-ups

:30 Plank

10 Duck Walks

 

Mobility

10 Squat to Stand

:20 Samson Stretch

:20 Downard Dog

:20 Quad Stretch

 

Skill/Strength

Back Squat 4-5x5 at 95% of 5 rep max

 

This is the last week of our mini strength cycle (85% > 87.5% > 90% > 92.5% > 95%).  The percentage this week will only be feasible if you’ve worked up to this over the last four weeks.  If not, reduce the percentage accordingly.  Also, reduce to three sets if necessary.

 

Next week we will retest 5 rep maxes and run this same cycle again. 

 

WOD

CrossFit Open 11.2

 

AMRAP 15:

9 deadlifts

12 pushups

15 box jumps

 

F:  KB SDHP; box pushups

P1:  155/100

P2:  115/75

C:  225/155; HSPU; box jump overs

 

Do the Comp version if you’re concerned you’ll get too much volume in the regular version.  (The Comp version doesn’t formally exist in the CF Open canon.) 

Jacque Hagen