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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jul 7 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
7.7.2023(Check In) Warm-up 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar - build across sets) 2. Strength Overview We will be working back and forth between Deadlifts and Strict Handstand Push-ups 3. Workout Prep 3 sets: 10 Double Unders 2 Thrusters (build in weight) Strength/Accessory Deadlift 5x3 5 sets x 3 Dead Stop Deadlifts @70% of 1RM * Rest as needed between sets * Strict Handstand Push-ups Score Reps 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) Scaling Options: Strict HSPU Kipping HSPU Strict HSPU from a box Pike Push-ups Push-ups Dumbbell Shoulder Press Workout Score Time 5 Rounds 50 Double Unders 7 Thrusters (115/80) Modified 5 Rounds 50 Single Unders 7 Dumbbell Thrusters (light) Target time: 5-6 minutes Time cap: 8 minutes Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back |
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