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!!!


200M jog

2 Rounds (grab 2 light Dumbbells):

8 DB deadlifts

8 DB Front Squat

8 DB Press


10 Squat2Stand

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


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.


3 Rounds:

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.

Scaling Options:

DB weight -> 25/15 -> as needed

Cool Down:

Banded Hamstring Stretch – 2 Min per side

Video courtesy of CrossFit Federal Hill

Couch Stretch – 2 Min per side


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s