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| CrossFit Info |
WOD Blog
 | Wed, Oct 16 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.16.2024(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. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Row (each side, moderate) 10 Pause Supinated Grip Barbell Row + 20 Elevated Plank Dumbbell Single Arm Row (10 each side) @6.5-7/10 RPE 8 Pause Supinated Grip Barbell Row + 16 Elevated Plank Dumbbell Single Arm Row (8 each side) @7.5/10 RPE 6 Pause Supinated Grip Barbell Row + 12 Elevated Plank Dumbbell Single Arm Row (6 each side) @8.5/10 RPE 5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE 5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE *Rest as needed between sets. **1 second pause at the top of Barbell Row. ***Score the Pause Supinated Grip Barbell Row. Put elevated plank DB Single Arm Row weight in notes. Workout AMRAP 20 Minutes 2500m Bike Erg 50 GHD Sit Ups 5 Wall Walks 1500m Bike Erg 25 GHD Sit Ups 4 Wall Walks 750m Bike Erg 15 GHD Sit Ups 3 Wall Walks *In the remaining time Max DB Clean and Jerks |
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