WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Apr 5 2024 |  |
 | Happy Birthday: Daniel D |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.5.2024(Check In) 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem 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 6-10 minutes through smooth: 1:00 Ski (easy) 10 Scap Pull Up 10 Single Arm Bench Press (each arm, moderate) -then build to bench press weight for the workout and do 1-2 legless rope climbs- 4. Workout Prep Use set 1 of the workout as your workout prep Workout 5 sets (1 set every 3:00) 5x50ft Shuttle Runs 10 Strict Pull-Up 15 Push Ups -rest 3-5 minutes- For Time: 75 Bench Press (185/125)** *Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows) -rest 3-5 minutes- 75 ring row with feet elevated and body parallel to the ground *Every time you break complete: 10 strict dips (Ring OR Bar) Strength Back Squat 3 Back Squat @ 85% 1 RM Back Squat 3 Back Squat @ 85% 1 RM Back Squat 3 Back Squat @ 88-90% 1 RM Back Squat 3 Back Squat @ 88-90% 1 RM Back Squat 3 Back Squat @ 88-90% 1 RM Back Squat Optional For Time: 2,000m Bike Erg (OR 1,000m Row) 50 Dumbbell Box Step Up (1x50/35 at 20in) 1,500m Bike Erg (OR 750m Row) 50 Dumbbell Box Step Up (1x50/35 at 20in) 1,000m Bike Erg (OR 500m Row) 50 Dumbbell Box Step Up (1x50/35 at 20in) |
|
|
