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| WOD Blog |
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| CrossFit Info |
WOD Blog
 | Wed, Jun 19 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.19.2024(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. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Strength 5 Dumbbell Push Press + 5 Dumbbell Push Jerks 5 Dumbbell Push Press + 5 Dumbbell Push Jerks 5 Dumbbell Push Press + 5 Dumbbell Push Jerks 5 Dumbbell Push Press + 5 Dumbbell Push Jerks 3 Sets: 6 Box COMPLETE Jump Overs 10 Sandbag Hip Extensions :20 Single Arm Dumbbell Suitcase Hold (each arm) *Box COMPLETE Jump Overs (jump over the full box) Workout Warm Up 1. Movement Prep/Activation 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Knees to Elbow -Then- Warm Up to workout weight. 2. Workout Prep 1 Set (at workout pace) 2 Barbell Bench Press (at workout weight) 4 Toes to Bar Workout For Time: AMRAP 1 Minute 7 Barbell Bench Press (bodyweight/.75x bodyweight) AMRAP Toes to Bar in the time remaining until you get to 100 reps -rest 1 minute b/t sets- Bike Erg 4 Rounds 1,000m Bike Erg (Moderate) 10 Back Squat (225/155) Cool Down 2x10 Shoulder Extension Bridges 20 90/90 Rotations 2x10 Down Dog |
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