10/7/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!  https://www.facebook.com/events/663378393770394/

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
Spider-Man Lunge
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Hurdlers
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

1 Power Snatch + 1 Squat Snatch
x 5 sets of complex @ 80%

SKILL

Muscle up

WOD

"Amanda"
 9-7-5
Muscle-up
Squat snatch 135/95 (if you cannot RX, choose a weight you can touch and go for at least 3 reps)

Muscle-up Scale:
Pull-Ups and Dips 15/12/9
or
Jumping Muscle-up 12/10/8

CASH OUT

Clean Pull from deficit 5 x 4 @ 95% - Stand on 45# plate
https://www.youtube.com/watch?v=tfuukHm5Nvw

MOBILITY

Shoulders

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