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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Sep 25 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.25.2024(Check In) 1. Crossover Symmetry Activation 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 Kettlebell Front Rack Step Ups (10 each side) @7.5/10 RPE 16 Kettlebell Front Rack Step Ups (8 each side) @8/10 RPE 12 Kettlebell Front Rack Step Ups (6 each side) @8-8.5/10 RPE 10 Kettlebell Front Rack Step Ups (5 each side) @8.5-9/10 RPE 6 Kettlebell Front Rack Step Ups (3 each side) @9-9.5/10 RPE *Rest as needed between sets. 3-4 Sets 10 Toe Elevated Dumbbell RDL @7-8.5/10 RPE :20-:25 per side Weighted Side Forearm Plank *Rest as needed between sets. **Weighted Side Forearm Plank - place plate on top leg then lift the leg. Warm Up 1. Movement Prep/Activation 10:00 moving through: 1:00 Row (easy-moderate) 10 Russian Kettlebell Swing (moderate, add weight each round) 10 Kettlebell Front Rack Squat (moderate, add weight each round) :30 Plank 20ft Farmers Carry (moderate, add weight each round) 8 Ring Rows 4 Inch Worms 2 Negative Portion Pull Ups (jump to top and slowly come down) -Then- Warm Up to workout weights and movements. 2. Workout Prep 1 Set (at workout pace) 2 Sandbag Cleans (at workout weight) 2 Sandbag Squats (at workout weight) 4 GHD SIt Ups 10ft Farmers Carry 2 Burpee Pull Up 10ft Sandbag Carry (at workout weight) Workout 2 sets: 3 Rounds 7 Sandbag Cleans (100/70) 7 Sandbag Squats (100/70) -straight into- 3 Rounds 15 GHD SIt Ups 50ft Farmers Carry (2x70/2x50) -straight into- 3 Rounds 7 Burpee Pull Up 50ft Sandbag Carry (100/70) -rest 5 minutes b/t sets- |
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