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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Nov 6 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.6.2024(Check In) 1. Crossover Symmetry Activation Plus 2. Hip Halo Activation 3. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Seated Dumbbell Strict Press + Dumbbell Push Press Seated Dumbbell Strict Press Take 10-12 minutes to establish a heavy triple. -Then- 2 Sets 25 Unbroken Dumbbell Push Press @7.5-8/10 RPE Seated Single Arm Row + Dumbbell Reverse Fly 4-5 Sets 10 Banded Seated Single Arm Row (per arm) (5 second eccentric, explode in row) @5-6/10 RPE 20 Dumbbell Reverse Flies @5-6/10 RPE Workout 5 Rounds 3 Rope Climbs 1 Round of Dumbbell DT (2xDB) *DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 Minute Seated Biceps Stretch 1 Minute Barbell Forearm Stretch 1 Minute Cat Cow |
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