This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!



30 Single Unders

20 High Jump Single Unders

20 Double Unders or 5 attempts

10 Pushup2Downward Dog

10 Over and Backs

10 Huggers

Grab light DB

50’ L-arm OH DB walk (see below video in WOD section for demo)

50’ R-Arm OH DB walk


Strict Press


Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be the Strict Press.  Set the feet shoulder distance, knees locked out, ribs tucked in, and elbows down and in front of the bar prior to pressing.  Prior to the start of the press, squeeze your butt.  This will help keep the legs locked out.  Any bounce in the knees makes this a Push Pres, which is not the goal this cycle.


5 Rounds:

200M Run

50M L-Arm DB OH Walk (35/25)

50M R-Arm DB OH Walk (35/25)

50 Double Unders


Scaling Options:

Run -> 250M Row -> 1 Min cardio

DB weight -> 25/15 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders


Cool Down:

Thread the Needle Hold – 1 Min per side


Calf Stretch in Downward Dog – 2X 1 Min

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