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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jul 22 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
7.22.2024(Check In) 1. 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 2. Barbell Prep 3 Sets :30 Single Arm Kettlebell Front Rack Wall Sit Hold 5 Heel Elevated Goblet Squats 10 Renegade Row HEAVY (5 each side) :45 Double Kettlebell Flutter Kick Back Squat 1 x 3 position Pause Back Squat @ 65-70% 1 x 3 position Pause Back Squat @ 70-75% 1 x 3 position Pause Back Squat @ 75-80% 1 x 3 position Pause Back Squat @ 75-80% 1 x 3 position Pause Back Squat @ 75-80+% Back Squat 5 Minutes (every minute on the minute) Min 1: 1 Back Squat @ 85-85+% 1RM Back Squat Min 2: 1 Back Squat @ 85-85+% 1RM Back Squat Min 3: 1 Back Squat @ 85-85+% 1RM Back Squat Min 4: 1 Back Squat @ 85-85+% 1RM Back Squat Min 5: 1 Back Squat @ 85-85+% 1RM Back Squat Workout 4 sets: 2 Rounds 10 Kettle Bell Swings 10 Calorie Bike Erg 10 Burpee Box Jump Overs (24/20) 10 Calorie Bike Erg -rest 1:1 b/t sets- Mini-Pump 4 Rounds 15 Reverse Grip Lat Pulldown @ moderate weight – maintain quality RPE 7 12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7 10 DB Preacher Curl @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds- |
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