9/24/2014

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 Clean + 2 Squat Clean x 4 sets
@ 70% 1RM

SKILL

Clean

WOD

"Elizabeth"
21-15-9
Squat clean 135/95
STRICT Ring Dips

CASH OUT

Emotm 5 min
3 strict pull ups or chest to bar

MOBILITY

Triceps/Traps

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