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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Thu, Jun 1 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
6.1.2023(Check In) Warm-up 1. Movement Prep/Activation Warm up 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run 2. Workout Prep 1 set: 5 Dumbbell Push Press 5 Kettlebell Swings 2x25ft Shuttle Run (workout speed) Workout 12:00 AMRAP 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 10x25ft Shuttle Run Modified 12:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 6x25ft Shuttle Run Accessory KB Belt Squats *Rest 1:30-2:00 b/t sets Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging. KB Belt Squats https://youtu.be/4qmdeSgnRMI 4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t sets more Add result GHD Hip Extension 5 sets: 20 |
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