Steven Boudreaux from Allsport CrossFit in Houston ripping through 20 cals in 18 seconds
Cycle 2 Day 9
Mandatory Work, in suggested order:
Friday is the day we pick all of your mandatory work in Cycle 2.
4 Slow Rounds
15 Toes to Bar
Use the warm-ups in cycle 2 to mentally accept what bitch work feels like. Keep the intensity fairly low, but get used to the work.
C. Interval Work
AMRAP 12 Minutes
15 Assault Bike Calories
60ft HS Walk
Rest 1 Minute
D. Olympic Lifting
Squat Clean 3-3-3 @75-80% 2-2-2-2 @80-85%
Drop and reset each rep. There are enough sets to make a slow steady climb. Stay within the percentages but navigate through the weight changes based on feel. The linear progression on this work lives in you getting better at lifting the same weight, not you lifting heavier weight. Keep the weights similar each week.
Push Press 3-3 @70-80% 2-2-2 @80-90% 1 @90% or more
Climb each set, hit the last single at a weight you know you can hit but will be challenging.
F. Bitch Work
G1. Static Box Jump 7×1 @90% or more
Start at 90% work up if it’s smooth
G2. 6 Rounds
Sled PULL Sprint 75m (Sled weight plus 45/25lbs)
Rest 90 Seconds