10/13/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

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
Hollow body hold or hollow rock
Downhill skier hold with pvc
Lunge to hurdler
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
PVC OHS
Kipping PU/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat

6 reps @ 70%1RM
6 reps @ 80% 1RM
3 reps @ 90% 1RM
2 reps @ 95% 1RM

then

Front Squat

5 reps @ 65% 1RM
4 reps @ 75% 1RM
4 reps @ 80% 1RM
4 reps @ 80% 1RM

rest ~2 min between sets

SKILL

V-Up

WOD

For time:
Row 1000m
40 V-Up sit ups
30 HRPU
20 Goblet Squats 70/53

15 min time cap

*start WOD in heats, the first to be done with squats should be rowing ASAP. Set up WOD items during squat rest.

CASH OUT

Snatch balance and Muscle Snatch
3 @ 65%
3 @ 70%
3 @ 75%

MOBILITY

Quads/glutes

if something other than what is listed needs attention/mobility work...let us know