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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Aug 27 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
8.27.2024(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. Overhead Press Prep 2-3 sets: 10 PVC pipe pass throughs 8 Single Arm Dumbbell Shoulder Press (light-moderate weight) Push Press 5 Push Press @68-70% 1 RM Push Press 5 Push Press @68-70% 1 RM Push Press 5 Push Press @68-70% 1 RM Push Press 5 Push Press @68-70% 1 RM Push Press 5 Push Press @68-70% 1 RM Push Press *Rest as needed between sets. Non-Barbell Option: 5 Dumbbell Push Press @6-7/10 RPE 5 Dumbbell Push Press @6-7/10 RPE 5 Dumbbell Push Press @6-7/10 RPE 5 Dumbbell Push Press @6-7/10 RPE 5 Dumbbell Push Press @6-7/10 RPE *Rest as needed between sets. Workout EMOM 16 Minutes Minute 1: 200m Run Minute 2: 500/400m Bike Erg Minute 3: 30 seconds of Burpee Pull Ups Minute 4: Rest |
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