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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Apr 2 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.2.2024(Check In) Warm Up 1. Crossover Symmetry Activation - Perform 7 reps of each movement 2. Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards Walk R/L - 10 Glute Bridges - 10 Single Leg Glute Bridges R/L - 10 Bird Dogs R/L - 10 Squats 3. Movement Prep/Activation 8-12 minutes through: 1:00 Row (moderate) 10 Kip to Swing 5 Kipping Pull Up 5 Hanging Knee Raises 10 Single Arm High Pull (each arm, light) 10 Single Arm Press (each arm, light) 10 Dumbbell Swing (each arm, light) 5 Burpee -Then- Warm Up to workout weights and movements. 4. Workout Prep 1 Set (at workout pace) 2 Alternating Dumbbell Hang Clean and Jerk (at workout weight) 2 Bar Muscle Ups 2 Dual Dumbbell Shoulder to Overhead (at workout weight) 4 Chest to bar pull-ups 2 Dumbbell Devil Press (at workout weight) 6 Toes to bar Workout 4 rounds 12 Alternating Dumbbell Hang Clean and Jerk (50/35) 12 Ring Dips -rest 3 minutes- 3 rounds 12 Dual Dumbbell Shoulder to Overhead (2x50/35) 12 Strict pull-ups -rest 3 minutes- 2 rounds 12 Dumbbell Devil Press (2x50/35) 24 Toes to bar Mini - Pump 4 Rounds 12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7 12 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7 Barbell Curl 21’s @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds- |
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