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| WOD Blog |
| Our Trainers |
| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Tue, Sep 10 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.10.2024(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. Lifting Prep 2-3 sets: :30 active dead hang from rig 10 ring rows 10 dumbbell lateral raises (light) Strength 10 Supinated Grip Bent Over Barbell Row + 10 Strict Pull Ups @7/10 RPE 10 Supinated Grip Bent Over Barbell Row + 10 Strict Pull Ups @7.5/10 RPE 8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups @8/10 RPE 8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups @8.5/10 RPE 5 Supinated Grip Bent Over Barbell Row + 5 Strict Pull Ups @9/10 RPE *Rest as needed between sets. **Add weight to Pull Ups if needed to hit the desired RPE. ***Score is the Barbell Row. Add weight (if added) of the Pull Ups in the notes. Non-Barbell Option: 10 Bent Over Dumbbell Row + 10 Strict Pull Ups @7/10 RPE 10 Bent Over Dumbbell Row + 10 Strict Pull Ups @7.5/10 RPE 8 Bent Over Dumbbell Row + 8 Strict Pull Ups @8/10 RPE 8 Bent Over Dumbbell Row + 8 Strict Pull Ups @8.5/10 RPE 5 Bent Over Dumbbell Row + 5 Strict Pull Ups @9/10 RPE *Rest as needed between sets. **Add weight to Pull Ups if needed to hit the desired RPE. Standing Alternating DB Hammer Curl 3 sets: 15 reps (each side) – RPE 7 *Rest 1:00-1:30 b/t sets Workout 3 sets: AMRAP 3 Minutes 12 DB Deadlifts (50/35) 9 DB Hang Cleans (50/35) 6 DB Push Jerks (50/35) *Each round must remain unbroken -rest 1 minute b/t sets- |
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