Strength Ok, deload week is over and the weights are getting heavier again. Hopefully, you took advantage of the lower percentages to reset your squat depth for this mesocycle. Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 4 rounds for time of: 15 C2B Pullups 20 Deadlifts 155/105…
The WOD to End Veteran Suicide is next Saturday the 5th. Due to the length of this workout, we will have only one CrossFit class and no re:Boot to follow. Strength Wendler Deadlift Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Dropping the bar is a no rep. Powerlifting, not CrossFit movement standards.…
22 veterans a day commit suicide, now you can do something about it. Help Active Heroes raise awareness of this epidemic by participating in the WOD to End Veteran Suicide! The WOD is a hopper workout chosen before the workout and will consist of 22 exercises and 22 reps of each, and at minute 22,…
Strength
Wendler Press Cycle
Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
5 rounds for time of:
Run, 400m
20 Db Snatch Alternating Arms, 50/35 lbs
Buyout
5 x 8 Seated Triceps extensions
5 x 8 Seated Dumbbell Presses
No supersets
Mobility Thursday Thoracic Spine Bretzel Armbar Turkish Getup Then 6 Rounds of: :40 Work and :20 Rest Russian Kettlebell Swings* Wall Balls* *Use the heaviest weight you can perform 40 seconds of unbroken reps. Buyout 3 rounds of :30 work :30 rest of Handstand Holds Chin over Bar or Chest to Bar holds L Seat…
Strength
Wendler Bench Press Cycle
Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
3 rounds for time of:
8 Push Press @ 65%
12 Strict Pull-ups
16 Pistols (Alternating Legs)s
Buyout
Lying Triceps Extension 5 x 8
Bench Press 5 x 8
Do triceps first. No supersets this week
Strength/Skill
Every 2:00 for 8:00
3 Squat Snatch @ 50-60%
Don’t rush, take your time and make these look great.
Then
5 rounds, each round for time, of:
50 Double Unders
10 Overhead Squats, 95/65 lbs
10 Bar Facing Burpees
Buyout
5 x 5 Romanian Deadlift 60-70%
Strength Wendler Squat Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Note: Jim Wendler wrote the deload week for elite powerlifters so 40% for a person who squats 800lbs would still be 320. Light for an 800lb squatter but heavy for most of us. If your max is 185. 40% would…
Strength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Dropping the bar is a no rep. Then WORKOUT 4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches VARIATIONS Ages 16-17 and 35-54: Men snatch 165 lb. Women snatch 115 lb.…
Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Masters Regional Qualifier Event 1 4 thrusters 1 15-ft. rope ascent 8 thrusters 2 15-ft. rope ascents 12 thrusters 3 15-ft. rope ascents Time cap: 10 minutes VARIATIONS Ages 16-17 and 35-54: Men use 135 lb. Women use 95…
