9/18/2014

ANNOUNCEMENTS

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

Back Squat

10 reps @ 60%1RM

8 reps @ 70% 1RM

8 reps @ 75% 1RM

8 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM

5 reps @ 65% 1RM

5 reps @ 70% 1RM

5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Hang Snatch

WOD

For Time:
20 Hang Snatch 95/65
40 Lunge Steps in place 95/65 (weight on your back)
20 OHS 95/65

10 min time cap

CASH OUT

Snatch Grip Push Press
3 sets x 5 reps @70% 1RM

MOBILITY

Shoulders

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