CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
OPEN WOD - Free for any to try. Bring a friend and receive 25% off your next month! August 5th- 7am
WARM UP
In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
SKILL
Ring dips/C2B
if C2B cannot be completed with a band. Sub jumping C2B pull-up with negative (eccentric) on decent.
BUY IN
Find a comfortable weight to use for WOD
BUY IN
Find a comfortable weight to use for WOD
Two bars may be used if there is a small class.
WOD
"21-15-9 Complex"
For time:
8 deadlifts (155 / 115 lb.)
7 power cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 ring dips
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 ring dips
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 ring dips
WOD
"21-15-9 Complex"
For time:
8 deadlifts (155 / 115 lb.)
7 power cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 ring dips
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 ring dips
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 ring dips
NO time cap.
RX+ = Bar Muscle Ups for the Ring dips
CASH OUT
Recover
MOBILITY
Anything that is sore
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