WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jun 28 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.28.2024(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. Back Squat Prep 2-3 Sets 10 cossack squats (5 each side) 10 90/90 hip switches (5 each side) Back Squat In as few sets as possible, accumulate 40 Back Squat at 75-80+%. Workout Warm Up 1. Movement Prep/Activation 1:00 Echo Bike (moderate) 5 Strict Chin Up (slow tempo pace) 5 Box Jump w/Step Down 1 Endless rope climb Workout 7 Rounds 1000m Bike Erg 2 Endless Rope Climb 10 Box Jump Overs (30/24) 2 Endless Rope Climb Bench Press In as few sets as possible, accumulate 40 Bench Press at 75-80+%. Double DB Skull Crusher 4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t sets Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 20 Shoo the Cat 2x10 Reverse Leg Raises 2x10 Down Dog |
|
|
