WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Sep 23 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.23.2024(Check In) 1. Crossover Symmetry Activation Plus 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 Front Squat Skill Transfer Exercises - 3-5 reps of each movement. Front Squats 30 Front Squats @75/55lb 20 Front Squats @115/85lb 10 Front Squats @155/105lb *Rest 2 minutes between sets. -Then- 1 Front Squat @60% 1RM Front Squat 1 Front Squat @70% 1RM Front Squat 1 Front Squat @75% 1RM Front Squat 1 Front Squat @80% 1RM Front Squat 1 Front Squat @85% 1RM Front Squat 1 Front Squat @85-88% 1RM Front Squat 1 Front Squat @85-88% 1RM Front Squat. *Rest as needed between sets. Workout Warm Up Echo Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast -Then- Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 easy Workout 5 Sets AMRAP 3 minutes 30/24 Calorie Echo Bike Max Calorie Row -rest 3 minutes between sets- |
|
|
