WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Nov 12 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.12.2024(Time) 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 Hand Release Push Up 10 Single Arm Press (each side, moderate) Strength Take 10-12 minutes to establish a heavy set of 3 Push Jerk. -Then, rest 3 minutes before starting next part- 20-15-10 Unbroken Push Jerk -rest 90 seconds between sets- 10-8-6-8-10 10 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press @6.5/10 RPE 8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7.5/10 RPE 6 Dumbbell Bench Press + 6 Dumbbell Piston Bench Press @8.5/10 RPE 8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @8/10 RPE 10 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press @7/10 RPE Workout AMRAP 8 minutes 2-4-6-8… Strict Press (95/65) Strict Pull Ups -rest 4 minutes- For Time “Erase your reps” (start where you left off and go in reverse) Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 Minute Posterior Shoulder Smash 1 Minute Ring Lat Stretch |
|
|
