WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Aug 26 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
8.26.2024(Check In) 1. Crossover Symmetry Activation Plus 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 Front Squat Skill Transfer 3-5 reps of each movement. Front Squat 8-10 Sets 1 Front Squat @70-80% 1RM Front Squat *Rest as needed between sets. **Deload so focus on perfect technique. Non-Barbell Option: 8-10 Sets 1 Dumbbell Front Squat @7-8/10 RPE *Rest as needed between sets. **Deload so focus on perfect technique. Workout 4 sets: AMRAP 3 minutes 15/12 Calorie Row 45 Double Unders 10 Dumbbell Thrusters (2x35/20) -rest 90 seconds b/t sets- |
|
|
