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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jun 7 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.7.2024(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. Movement Prep/Activation and Increasing Heart Rate 1000m Ski (OR Row) (easy to moderate) -then- 2-3 sets: 5 Ring Row 10 Kip to Swing 4. Workout Prep 1 set (at workout pace): 3 Bench Press (at workout weight) 3 Burpee Pull-Ups Workout 21-18-15 Bench Press (135/95) 12-9-6 Burpee Pull-Ups -straight into- 12-9-6 Bench Press (135/95) Burpee Pull-Ups Lifting Warm Up 10 Dumbbell Deadlift -Then- Every minute on the minute for 10 minutes: Min 1: 2 Dumbbell Deadlift Min 2: 2 Dumbbell Deadlift Min 3: 2 Dumbbell Deadlift Min 4: 2 Dumbbell Deadlift Min 5: 2 Dumbbell Deadlift Min 6: 2 Dumbbell Deadlift Min 7: 2 Dumbbell Deadlift Min 8: 2 Dumbbell Deadlift Min 9: 2 Dumbbell Deadlift Min 10: 2 Dumbbell Deadlift -Then- 10 Dumbbell Deadlift Then 3 Sets: 12 Seated Tricep KB (OR DB) French Press @ RPE 8 12 Standing KB (OR DB) Crush Grip Bicep Curl @ RPE 8 Then 3 Sets 3 Sandbag Squats + 50 ft Sandbag Carry + 3 Sandbag Squats + 50ft Sandbag Carry Cooldown 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 2x :45 Ring Tricep Smash 2x 1 Min Ring Bicep Stretch 1 Min Dorsiflexion Matrix |
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