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| CrossFit Info |
WOD Blog
 | Tue, Jun 18 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.18.2024(Check In) 1. Crossover Symmetry Activation Plus 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. Lifting Prep 2-3 sets 20 banded bicep curls 20 banded bent over rows Strength Renegade Row + Dumbbell Hammer Curl + Ring Dip 3 Sets 5 Renegade Rows (HEAVY) 15 Double Dumbbell Hammer Curl 5 Ring Dips w/5 Second pause at the top of each rep. *Rest 1:30-2:00 between sets. *Renegade Rows (Push up + Right Arm Row + Push Up + Left Arm Row=1 rep) Bent Over Barbell Row 4 sets: 10 reps - RPE 7 *Rest 1:00-1:30 b/t sets Standing Alternating DB Curl 4 sets: 10 reps (each side) - RPE 7 *Rest 1:00-1:30 b/t sets Workout Warm Up 1. Movement Prep/Activation 10:00 Moving Through: 50 Single Under 10 Kip to Swing 3 Negative pull-ups 5 No Jump Burpee 2 Box Get Over 2. Workout Prep 1 Set (at workout pace) 50 Double Unders 2 Strict Pull-Ups 2 Burpee Box Get Over (at workout height) Workout For Time 150 Double Unders 20 Strict Pull Ups 30 Burpee Box Get Over (30) 20 Strict Pull Ups 150 Double Unders Cooldown 1 Min Calf Foam Rolling 2x 1 Min Ring Bicep Stretch 1 Min Foot Smash |
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