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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Dec 21 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3196 days ago) |
12.21.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar Push Jerks 10 Alternating V-Ups 2. Strength Prep Athletes will have 10 minutes to build to a heavy single on the complex of a front squat + push press + push jerk. Athletes can clean the bar from the floor or take it from the rig. If taking off of the rig, athletes should make sure to stand back far enough so that a failed rep isn’t accidentally dropped into the rig. Athletes should not build above a weight that they are unable to demonstrate good form with. 3. Workout Prep 2 sets: 2 Pull-ups 3 Push ups 4 Air Squats Strength Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cooldown/Mobility 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal Pose |
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