9/23/2014

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

1 Power Snatch + 2 Squat Snatch x 4 sets
@ 70% 1RM

SKILL

Snatch/Pistols

WOD

15 min AMRAP

40 Pistols (20 each leg)
20 Ring Pull-Ups(scale to ring rows)
3 Wall Walks

CASH OUT

Clean Pull
5 x 5 @ 90%1RM

MOBILITY

Quads

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