| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Jan 26 2023 |  |
 | Gymversary: Tyler S(8) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3193 days ago) |
1.26.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) - into - 3 sets 4 strict pulls ups 4 DB Cleans + Shoulder Press (light DB) 4 Hang DB Power Cleans + Push Press 4 DB Clean and Jerks 2. Workout Prep with Partner 3 sets (building in weight) 1 Burpee Pull Ups 5/4 Calorie Row (Workout Pace) 2 Alternating Dumbbell Clean and Jerks (light) Workout Teams of 2 20 Burpee Pull Ups 30/24 Calorie Row (each/same time) 60 Alternating Dumbbell Clean and Jerks (light) Target time: 14-16 minutes Time cap: 20 minutes Optional Accessory Mini-Pump: Shoulder/Glutes 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Seated Single Arm DB Press @ moderate weight 10 Leaning Lateral Raise @ moderate weight 10 GHD Hip Extension @ maintain quality 10 Deficit Sumo DB/KB Deadlift @ moderate weight -Rest 3 min b/t round- Seated Single Arm DB Press Leaning Lateral Raise Hip Extension Deficit Sumo DB/KB Deadlift Coodown/Mobility 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side) |
|
|
