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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Wed, Sep 11 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.11.2024(Check In) 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. 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 2-3 sets: 10 lateral box step ups 10 kettlebell goblet hold lunge steps Strength 20 Barbell Front Rack Step Ups @6-7/10 RPE 16 Barbell Front Rack Step Ups @7/10 RPE 14 Barbell Front Rack Step Ups @8/10 RPE 12 Barbell Front Rack Step Ups @9/10 RPE 10 Barbell Front Rack Step Ups @10/10 RPE *Rest as needed between sets. *Reps are total, alternating legs with each rep. Non-Barbell Option: 20 Dumbbell Front Rack Step Ups @6-7/10 RPE 16 Dumbbell Front Rack Step Ups @7/10 RPE 14 Dumbbell l Front Rack Step Ups @8/10 RPE 12 Dumbbell Front Rack Step Ups @9/10 RPE 10 Dumbbell Front Rack Step Ups @10/10 RPE *Rest as needed between sets. *Reps are total, alternating legs with each rep. Workout 20 Rounds 1 Rope Climb 9 Dumbbell Box Step-Ups (2x20s/2x15s) (20' box) 11 Kettle Bell Swings (53/35) After the 20th round, finish with: 343 Double Unders |
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