9/21/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
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
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/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, etc...

BUY IN

Back Squat

8 reps @ 65%1RM
8 reps @ 70% 1RM
8 reps @ 80% 1RM
6 reps @ 85% 1RM

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 70% 1RM
5 reps @ 75% 1RM
5 reps @ 80% 1RM

rest ~2 min between sets

SKILL

SDHP

WOD

For Time:
100 DU
50 KB SDHP 70/53
25 Burpees

10 min time cap

CASH OUT

Complete the reps below for each exercise:
Muscle Snatch and Snatch Balance
5 reps @ 65% 1RM
4 reps @ 70% 1RM
3 reps @ 75% 1RM

MOBILITY

Shoulders/Traps

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