WOD: Week 6/1-5. Strength cycle starts!

Ready to lift heavy?

Now that we’ve gotten through “Murph”—arguably the pinnacle of bodyweight WODs—we are starting a strength cycle.

Over the next couple of months, we’ll be doing a modified 5/3/1 rep scheme each week for squats. We will post on the blog in advance which day we’re programming strength cycle work so you can adjust your schedule as needed. This week we'll be squatting on Thursday. If you can’t make it in on those days, we encourage you to make it up at Open Gym.

Some keys to a successful strength cycle are logging your weights in Beyond the Whiteboard (AKA BTWB — let us know if you don’t have access!) to track progress and listening to your body. There may be days that you’re not feeling it and the weight feels heavier than it’s supposed to. It’s important to listen to that, take the weight down, and come back for the next time.

Overall, have fun and enjoy lifting some heavy weights again!

MONDAY, 5/31 was “Murph”

TUESDAY, 6/1

WOD #1:

3 rounds for quality of:

WOD #2:

3 rounds for time of:

  • 25 Deadlifts, 35% 1RM

  • 75 Double Unders

  • 25 Sit-ups

WEDNESDAY, 6/2

WOD #1:

  • Shoulder Press, RPE 7, 4x1, 1x1+, max reps on the last set

  • Push Press 3-3-3-3-3, using heaviest weight per set

  • Push Jerk 5-5-5-5-5, using heaviest weight per set

WOD #2:

  • Row 1000m TT

    OR

  • 3 mins Max Calories

THURSDAY, 6/3

WOD #1: Back Squat, RPE 72x5, 1x5+max reps on the last set

WOD #2:

Every 5 mins for 3 rounds:

  • 50ft Dumbbell Overhead Walking Lunge, 50/35 lbs

  • Run, 400m

FRIDAY, 5/4

WOD #1:

For quality:

  • 20/15 Row Calories

  • 15 Toes-to-bars20 Wall Balls, 20/14 lbs

  • 15 Power Cleans, 135/95 lbs

  • 10 Ring Muscle-ups

WOD #2: “CrossFit Games Open 14.4”

Complete as many rounds as possible in 14 mins of:

  • 60 Row Calories

  • 50 Toes-to-bars

  • 40 Wall Balls, 20/14 lbs, 10/9 ft

  • 30 Cleans, 135/95 lbs

  • 20 Muscle-ups

SWEATY SATURDAY, 6/5:

With a partner, for time:

  • 30 synchro deadlifts

  • 30 synchro bar-facing burpees

  • 400-m run

  • 20 synchro deadlifts

  • 20 synchro bar-facing burpees

  • 400-m run

  • 10 synchro deadlifts

  • 10 synchro bar-facing burpees

  • 400-m run

    Rest 5 min.

  • 10 synchro thrusters

  • 10 synchro pull-ups

  • 400-m run

  • 20 synchro thrusters

  • 20 synchro pull-ups

  • 400-m run

  • 30 synchro thrusters

  • 30 synchro pull-ups

  • 400-m run

Lindsey Whitehouse