CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)
See you there!
Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.
WARM UP
30-60 seconds of each:
Roll Feet
Plank
Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...
BUY IN
1 Power Snatch + 2 Squat Snatch x 3 sets @ 65% 1RM
*these should be touch and go!
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)
See you there!
Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.
WARM UP
30-60 seconds of each:
Roll Feet
Plank
Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...
BUY IN
1 Power Snatch + 2 Squat Snatch x 3 sets @ 65% 1RM
*these should be touch and go!
SKILL
HSPU
WOD
EMOTM for 21 minutes
WOD
EMOTM for 21 minutes
min 1: 20 DU
min 2: 10 burpees
min 3: 5 HSPU
*if you do not finish the reps in a given minute, go right to the next exercise. do not finish reps you missed.
CASH OUT
Clean pull 2 x 7 @ 70% 1 RM
MOBILITY
triceps/chest
if something other than what is listed needs attention/mobility work...let us know!
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