New Strength Cycle!!! This week and next week will kick off a new cycle that will take us into mid-January. Be ready to make some good gains!!!
2 Rounds (grab 2 light Dumbbells):
8 DB deadlifts
8 DB Front Squat
8 DB Press
10 Thoracic High fives
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our new strength cycle begins with a foundation for a successful Squat Clean, a solid Front Squat!! In between sets, keep working your Front Rack mobility to make it easier to make a shelf with your shoulders. Keep the core tight throughout the lift as well.
25 Dual DB Shoulder to OH
50′ Dual DB Front Rack Walking Lunge
10 Devil’s Press
DB weight – 35/25
Time Cap – 12 Min
Video courtesy of OPEX Fitness. Today’s loads are meant to be slightly lighter as your rep count on this one is higher, so to make the time cap, you’re going to have to MOVE! That said, don’t get sloppy. For the Shoulder 2 Overhead, you can strict press, push press, or push jerk. Up to you. For the walking lunges, keep the core tight and gaze straight ahead. Remember, the second you look down, your torso will follow your eyes. And for the Devil’s Press, try to either go unbroken or 5 and 5.
DB weight -> 25/15 -> as needed
Banded Hamstring Stretch – 2 Min per side
Video courtesy of CrossFit Federal Hill