Strength
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Taylor Swift"
2 Sets For Time:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
WOD
"Ford "
Teams of 2 For Time:
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks 135#/95# (split as desired)
WOD
"CrossFit Open WOD 12.4 and 13.3"
12:00 Amrap
150 Wall Balls 20#/14#
90 Double Unders
30 Muscle Ups
Skills and Drills
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Mazda"
Teams of 2 For Time:
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (70s/50s)
6 High Box Jumps 30"/24"
