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| CrossFit Info |
WOD Blog
 | Mon, Oct 10 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3201 days ago) |
10.10.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 30 Second Echo Bike 5 Kip Swings + 3 Pull Ups 8 Air Squats + Box Step Up 10 Alternating Dumbbell Snatch 2. Workout Prep 2 sets: 4 Chest to Bar 5 Air Squats + 10’ Lunge Walk 4 Dumbbell Snatch (build in weight) 4 Box Jumps + Step Down (build in height) Workout Metcon 'Airheads Extreme' 3 sets: Minute 1: 12 Chest to Bar (Or 16 Pull-ups) Minute 2: 10 Air Squats + 50’ Walking Lunge Minute 3: 20 Alternating Dumbbell Snatch (50/35) Minute 4: 12 Box Jumps (24/20) Minute 5: Rest Modified 3 sets: Minute 1: 12 Ring Rows Minute 2: 50’ Walking Lunge Minute 3: 12 Kettlebell Swings (light) Minute 4: 12 Box Step Ups (20/16) Minute 5: Rest Target time each set: Sub 40 seconds Time cap each set: 45 seconds Accessory Incline Bench DB Chest Fly - 4 sets: 12 reps *Rest 1:00-1:30 b/t sets Focus: Lying on an incline bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Incline Bench DB Chest Fly https://youtu.be/fa8uxyD0tVs more Add result Weighted Hip Thrust - 4 sets: 12 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets |
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