| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jan 13 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3190 days ago) |
1.13.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time for athletes to set up the bench and start working up in weight. During their breaks hit a few calories on the assault bike. Workout Eclairs Teams of 2 60 Bench Press (135/85) (split as needed) 1000m Row (together) 40 Bench Press (155/100) (split as needed) 1000m Row (together) 20 Bench Press (185/115) (split as needed) 1000m Row (together) Target time: 16-18 minutes Time cap: 25 minutes Core: 4 Rounds: 15 Overhead Plate Situps 7 Alligator Rolls (each side) 30 sec Face-Up Chinese Plank 30 Flutter Kicks (each side) 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold) 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold) *Rest 2:00 b/t sets Overhead Plate Situps Alligator Rolls Face-Up Chinese Plank Flutter Kicks Offset Overhead Farmer Carry Coodown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back |
|
|
