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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jan 30 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3189 days ago) |
1.30.2023(Check In) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec singles/doubles 5 Back Squats (empty bar- build across sets) 5 Updowns to Seal Pose 5 Double DB Snatch (build across) 2. Strength Prep Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot. 3. Workout Prep 2 sets 2 Devils Press (build-in weight) 10 Double Unders Workout Taylor Swift 3 Sets: 8-6-4 Devils Press (50s/35s) Perform 40 Double Unders after each set of Devils Press -rest 2 minutes between sets- * Score 2 slowest rounds Modified 3 Sets: 8-6-4 Devils Press (Light Dumbbells) Perform 80 SingleUnders after each set of Devils Press -rest 2 minutes between sets- * Score 2 slowest rounds Target time each set: 5:30-6:30 minutes Time cap each set: 8 minutes Strength Back Squat - 5x4 4 @ 75% 1 RM 4 @ 80% 1 RM 4 @ 85% 1 RM 4 @ 85% 1 RM 4 @ 85+% 1 RM more Back Squat 1m Add result Mobility 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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