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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Mar 11 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2003 days ago) |
3.11.2024(Time) Warm up Crossover Symmetry Activation 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 of Front Squat Skill Transfer Exercises 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat 3x :10 Eccentric Squat Skill Front Squat Do a set every 1 minutes and 30 seconds. 4 Front Squats @ 70-75% 1 RM Front Squat 4 Front Squats @ 70-75% 1 RM Front Squat 4 Front Squats @ 75-80% 1 RM Front Squat 4 Front Squats @ 75-80% 1 RM Front Squat 4 Front Squats @ 75-80% 1 RM Front Squat *:20 Hold on the last repetition. Workout 5 Sets (0:40 on/0:20 off) (20 minutes) Minute 1: Max Calorie Bike Erg Minute 2: Max Box Jump Overs (24”/20”) Minute 3: Max Toes to Bar (stop if you get to 20.) Minute 4: Max Wall Walks |
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