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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Sep 18 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.18.2024(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 Strength 4-5 Sets of 5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up *Rest as needed between sets. Workout Warm Up 1. Movement Prep/Activation 10:00 Moving Through 1:00 Ski (easy-moderate) 10 Single Arm High Pull (each arm, light) 10 Single Arm Dumbbell Russian Swing (each arm, light) 10 Kip to Swing 5 Tempo Banded Ring Dip -Then- Warm up to workout weight w/2 burpee pull ups after each set. 2. Workout Prep 1 Set (at workout pace) 5 Calorie Ski 3 Hang Dumbbell Snatch (at workout weight) 1 Burpee Pull Up Workout For Time 60 Calorie Ski (or Row) 40 Hang Dumbbell Snatch (50/35) 20 Burpee Pull Ups 40 Hang Dumbbell Snatch (50/35) 60 Calorie Ski (or Row) |
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