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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Tue, Jun 4 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.4.2024(Check In) Warm Up 1. Crossover Symmetry Activation Plus 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 and Increasing Heart Rate Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Workout 12 Sets 300m Row -rest 1 minute between sets- Sets 1-4 = sprint the final 100m Sets 5-8 = sprint the middle 100m Sets 9-12 = sprint the first 100m *Hold 7-8/10 RPE for the 200m you are not sprinting Strength 5 Strict Press @ 5/10 RPE 4 Strict Press @ 6/10 RPE 3 Strict Press @ 7/10 RPE 2 Strict Press @ 8/10 RPE 1 Strict Press @ 9/10 RPE Non-barbell Option: 5 Dumbbell Strict Press @ 5/10 RPE 4 Dumbbell Strict Press @ 6/10 RPE 3 Dumbbell Strict Press @ 7/10 RPE 2 Dumbbell Strict Press @ 8/10 RPE 1 Dumbbell Strict Press @ 9/10 RPE Into 5 Push Press @ 5/10 RPE 4 Push Press @ 6/10 RPE 3 Push Press @ 7/10 RPE 2 Push Press @ 8/10 RPE 1 Push Press @ 9/10 RPE Non-Barbell Option: 5 Dumbbell Push Press @ 5/10 RPE 4 Dumbbell Push Press @ 6/10 RPE 3 Dumbbell Push Press @ 7/10 RPE 2 Dumbbell Push Press @ 8/10 RPE 1 Dumbbell Push Press @ 9/10 RPE |
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