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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Sep 4 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.4.2024(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) 5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press 4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press 3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press 2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press 1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press *Rest as needed between sets. Non-Barbell Option: 5 Dumbbell Push Press + 5 Dumbbell Push Jerk @6.5/10 RPE 4 Dumbbell Push Press + 4 Dumbbell Push Jerk @7.5/10 RPE 3 Dumbbell Push Press + 3 Dumbbell Push Jerk @8/10 RPE 2 Dumbbell Push Press + 2 Dumbbell Push Jerk @8.5/10 RPE 1 Dumbbell Push Press + 1 Dumbbell Push Jerk @9/10 RPE *Rest as needed between sets. Workout 3000m Row 300 Double Unders 3 Mile Run (4830m) OR the Run Version: 3000m Run 300 Double Unders 3000m Run |
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