9/29/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th!

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
High knee to step back Lunge
Dowel Hip Hinge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/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, mobility, etc...

BUY IN

Back Squat

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

then

Front Squat

5 reps @ 70% 1RM
5 reps @ 75% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM

rest ~2 min between sets

SKILL

Ring Dips

WOD

For time:

Run 800m
30 HR PU
20 Ring Rows(as hard as possible)
10 Ring Dips

12 min time cap

CASH OUT

Muscle Snatch and Snatch Balance
5 reps @ 65% 1RM
4 reps @ 70% 1RM
3 reps @ 75% 1RM

Of each exercise, done any order

MOBILITY

Legs and Arms

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