9/8/2014

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 will be on a 12 week cycle. from this week until the week of Thanksgiving. We will be 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. For the Clean, Snatch and Jerk we will be following a program I modified from Catalyst Athletics for the 12 weeks.

Each day for the next 12 weeks is already set up and will be as follows:
M - BS+FS and Snatch skill
Tu - Snatch and Clean Pull
W - Clean and Pull-ups
Th - BS+FS and Push Press
Fri - Jerk and Ring Work

Some things may seem monotonous but they will only help develop you as an athlete.

The key to this next 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 to downdog
Downhill skier rock
1 Leg hip hinge
Hollow body hold or hollow rock
Superman
Block 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
6 reps @ 75% 1RM
4 reps @ 80% 1RM
then
Front Squat
5 reps @ 60% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets, this should not take longer than 20 minutes

SKILL

Pull-Up

WOD

12 min AMRAP
25 DU
10 Pull-ups
5 Burpees on to a 45# plate (2 feet landing on center of plate req'd)

CASH OUT

Muscle Snatch
4 reps @ 50% 1RM
4 reps @ 55% 1RM
3 reps @ 60% 1RM

MOBILITY

Quads and Glutes

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