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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Tue, Oct 4 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3202 days ago) |
10.4.2022(Check In) Warm-up WARM-UP - 8 min amrap: :30 sec Row 3 Dumbbell Burpee Deadlifts 3 Double Hang Snatches 5 Bird Dogs 5 Deadbugs 2. WORKOUT PREP - 1 set: 5 Calorie Row 2 Devils Press Workout 27-21-15-9 Calorie Row Devil’s Press (35s/20s) Modified 21-15-9-6 Calorie Row Double Dumbbell Clean and Press (light) Target time: 13-15 minutes Time cap: 18 minutes more Accessory Hamstring Ring Curls - 4x10 *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise. Hamstring Ring Curls https://youtu.be/LULmBlzm3bc more Add result Weighted Hip Thrust - 4x10 *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is |
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