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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Jun 5 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.5.2024(Check In) Warm Up 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. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 8 Dumbbell Bench Press (each side, moderate) 3 Inch Worms Bench Press 10 Wide Grip Bench Press @ 6/10 RPE -Then- Every minute on the minute for 8 minutes: Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE Min 2: 1 Wide Grip Bench Press @ 6/10 RPE Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE Min 4: 1 Wide Grip Bench Press @ 7/10 RPE Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE Min 6: 1 Wide Grip Bench Press @ 8/10 RPE Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE Min 8: 1 Wide Grip Bench Press @ 9/10 RPE Non-Barbell Option: 10 Dumbbell Bench Press @ 6/10 RPE -Then- Every minute on the minute for 8 minutes: (add weight each set) Min 1: 2 Dumbbell Bench Press Min 2: 2 Dumbbell Bench Press Min 3: 2 Dumbbell Bench Press Min 4: 2 Dumbbell Bench Press Min 5: 2 Dumbbell Bench Press Min 6: 2 Dumbbell Bench Press Min 7: 2 Dumbbell Bench Press Min 8: 2 Dumbbell Bench Press Then 4 Sets 5x 3 Position Pause Dumbbell Bench Press 5 Chin ups w/:10 pause at the bottom of each rep :30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy) *Rest 1:30-2:00 between sets. Workout For Time 15-10-5 Deadlift (255/175) Shuttle Run -Straight into- 20 Wall Walks -Straight into- 5-10-15 Deadlift (255/175) Shuttle Run |
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