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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Mon, Jan 9 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3190 days ago) |
1.9.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7's -into- 6 min AMRAP 30 sec echobike 5 Strict Press (empty bar - build across) 5 Banded Pullups 5 Down Dog/Seal Pose Transitions 2. Workout Prep 1 set: 5/4 Calorie Bike 4 Shoulder Press 3 Strict Pull-ups Workout Croissant 20 min AMRAP 16/14 Calorie Echo Bike 15 Shoulder Press (75/55) 9 Strict Pull-ups Modified 20 min AMRAP 15/12 Calorie Bike Erg 10 Dumbbell Shoulder Press (light) 8 Ring Rows Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Accessory Inverted Skull Crusher *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty. Inverted Skull Crusher https://youtu.be/12DAbWuABQc 20xSuperman Arch Up Mobility 1 min seal pose 1 min bicep stretch on |
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