A) Whiteboard Brief (0:00 – 3:00)– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.– Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”.
B) Warm Up (3:00 – 15:00)At a slow pace with an empty bar:10-8-6-4Strict PressBarbell RowsBarbell Curls*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)Then,Review shoulder PressReview Pull-up ScalingReview Push-up Scaling
C) Strength (15:00 – 35:00)1) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.
D) Metcon (35:00 – 55:00)AMRAP 124 Strict Pull-ups8 Push-ups10 Air Squats12 Burpees
L2: (Band Assisted Pull-ups) (Box Push-ups)L1: (Ring Rows) (Box Push-ups)
E) Extra Credit (55:00 – 60:00)KB Windmill: 3 x 6 ea. Rest 30s.
Recommended Stretching3 Way Banded Shoulder & Lat Stretch