10/31/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Split Jerk x 2 reps
3 sets @ 90%
2 sets @ 95%

SKILL

Wall Walks - Hips, stomach and chest should all touch wall

WOD

1 Wall Walk
30 American KBS 53/35
2 Wall Walks
25 KBS
3 Wall Walks
20 KBS
4 Wall Walks
15 KBS
5 Wall Walks
10 KBS
6 Wall Walks
5 KBS

CASH OUT

3 x 1 minute ring support hold

MOBILITY

shoulders

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

10/30/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

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
2 sets x 5 reps @ 65%1RM

3 sets x 5 reps @ 70% 1RM

then

Front Squat
4 sets x 5 reps @ 60% 1RM

rest ~2 min between sets

SKILL

Sprints

WOD

Run 435m x 3+ (do more as time permits)

Rest 1:1

CASH OUT

Push Press 

5 sets x 3 reps @ 85%

MOBILITY

Quads/Hamstring

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

10/29/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

3 position Clean

3 reps @ 85%

3 reps @ 90%

SKILL

OHS

WOD

For total working time:

 

50 DU

then:

5 RFT

3 Snatch 115/75

6 OHS 115/75

9 TTB

then:

50 DU

Time Cap: 17 min

CASH OUT

2 sets of 6 reps - Chest to Bar PUs

MOBILITY

Hip Flexors

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

10/28/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

3 position Snatch (floor,hang,high hang)

3 reps @ 85%

3 reps @ 90%

SKILL

Testing Muscle Endurance

WOD

"Nicole"

20 minute AMRAP

400m Run
Max Rep Pull Ups (unbroken)

*Note the number of pull ups completed in each round. For example, if you did 7 rounds you should post 7 PU numbers. That's your score.

CASH OUT

Clean Pull on 45# plate

5 x 5 @ 80%

MOBILITY

LATS - Mobility WOD - Try the yoga block + lax ball at the end.  You're welcome.

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

10/27/2014

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 or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

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

5 reps @ 65%1RM
5 reps @ 70% 1RM
5 reps @ 75% 1RM
5 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 65% 1RM
5 reps @ 65% 1RM

rest ~2 min between sets

SKILL

Todays Complex

WOD

10 min AMRAP
1 Power Clean
2 Front Squat
1 Jerk

Rx:135/95

CASH OUT

Muscle Snatch and Snatch Balance

3 sets @ 75%

3 sets @ 80%

3 sets @ 85%

of each exercise , done in any order

MOBILITY

All the legs

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

10/24/2014

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 or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN
Split Jerk x 2 reps
3 sets @ 85%
2 sets @ 90%

SKILL

Hang Clean

WOD

5 RFT: 

35 DU

10 Hang Clean 115/75

8 Pull Ups

CASH OUT

3 x 1 min Handstand Hold

MOBILITY

Traps

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

10/23/2014

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 or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

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

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

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 65% 1RM
4 reps @ 80% 1RM
4 reps @ 85% 1RM

rest ~2 min between sets

SKILL

TGU

WOD

12 min AMRAP

Run 335m 

10 TGU 70/53 (5 per side)
5 OHS 95/65

CASH OUT

Push Press 4 x 5 @ 80% 1RM

MOBILITY

Lumbar Spine

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

10/22/2014

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 or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

3 position Clean (floor,hang,high hang)
3 sets @ 80% 1RM
3 sets @ 85% 1RM

SKILL

Push Up standards

WOD

Every 90 seconds for 15 minutes (10 sets)

5 Burpees

10 Box Jumps 24/20

6 Push Ups

*scale reps if needed. 15-20 seconds rest between RDS is ideal

CASH OUT

3 sets of 5 reps C2B pull ups with band if needed

MOBILITY

Lats

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

10/21/2014

ANNOUNCEMENTS
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 or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

3 position Snatch (floor,hang,high hang)
3 sets @ 80% 1RM
3 sets @ 85% 1RM

SKILL

Rope Climb

WOD

3 RFT
Run 800m
1 Rope Climb
20 Front Squat 95/65

20 min time cap

CASH OUT

Clean Pull
w/ feet on 45# plates

4 sets x 5 reps @ 90% 1RM

MOBILITY

Hip flexors

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

10/20/2014

ANNOUNCEMENTS
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 or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

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

5 reps @ 70%1RM
5 reps @ 80% 1RM
2 reps @ 85% 1RM
3 reps @ 90% 1RM
1 rep  @ 100% 1RM

then

Front Squat

5 reps @ 65% 1RM
4 reps @ 75% 1RM
4 reps @ 80% 1RM
4 reps @ 85% 1RM

rest ~2 min between sets

SKILL

Deadlift

WOD

10-8-6-4-2
Deadlift 185/135
*complete 50 DU after each set of Deadlift

15 min time cap

CASH OUT

Snatch balance and Muscle Snatch
3 @ 70%
3 @ 75%
3 @ 80%

MOBILITY

Quads/glutes/hamstrings

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

10/17/2014

ANNOUNCEMENTS

CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX! WODs have been announced!

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
Lunge to hurdler
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
PVC OHS
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

Split Jerk x 2 reps
3 sets @ 80%
2 sets @ 85%

SKILL

HSPU

WOD

10 RFT
3 Handstand pushups
6 Pull ups
9 Burpees

CASH OUT

3 x max L-sit ring support hold

MOBILITY

Lats

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

10/16/2014

ANNOUNCEMENTS

CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX! WODs have been announced!

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
Lunge to hurdler
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
PVC OHS
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

4 reps @ 75%1RM

4 reps @ 80% 1RM
4 reps @ 80% 1RM
4 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM

5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Sit up to Stand

WOD


2 Rounds for time:

Run 435m
20 Sit up to stand
20 T2B
15 S2OH 115/75

*15 min time cap*

CASH OUT

Push Press 5 x 4 @ 75% 1RM

MOBILITY

Quads/glutes

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

10/15/2014

ANNOUNCEMENTS

CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX! WODs have been announced!

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
Lunge to hurdler
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
PVC OHS
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

Three position clean (floor, hang, high hang) - all should be FULL squat cleans
3 sets of complex at 75% 1RM
3 sets of complex at 80% 1RM

*try not to drop the bar mid-complex, but if you have to: re-brace and go as quickly as possible.

SKILL

Bastards = burpees over the bar

WOD

For time:
25 burpees over the bar
then
21-15-9
Power cleans 95/65
Thrusters 95/65
then
25 burpees over the bar

CASH OUT

EMOTM for 5 minutes
6 strict pull ups or C2B

MOBILITY

Chest/traps

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

10/14/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

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
Lunge to hurdler
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
PVC OHS
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

3 position Snatch (floor,hang,high hang) - all should be squat snatch
3 sets of complex at 75% 1RM
3 sets of complex at 80% 1RM

*try not to drop the bar, but if you have to re-brace and go as quickly as possible.

SKILL

Breathing and Pace

WOD

Every 3 min for 18 min
25 Wall balls 20/14
20 KB Swings 53/35

*work to have 30 seconds of rest between each round. Modify reps and weight as needed to have the correct rest

CASH OUT

Clean Pull @ 100% 1RM
with feet on 45# plates

*no need for arm pull, work with a shrug. Don't bend at the elbow so you can feel the momentum transfer from the hips to the bar.

MOBILITY

Triceps/hips

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

10/13/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

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
Lunge to hurdler
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
PVC OHS
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

6 reps @ 70%1RM
6 reps @ 80% 1RM
3 reps @ 90% 1RM
2 reps @ 95% 1RM

then

Front Squat

5 reps @ 65% 1RM
4 reps @ 75% 1RM
4 reps @ 80% 1RM
4 reps @ 80% 1RM

rest ~2 min between sets

SKILL

V-Up

WOD

For time:
Row 1000m
40 V-Up sit ups
30 HRPU
20 Goblet Squats 70/53

15 min time cap

*start WOD in heats, the first to be done with squats should be rowing ASAP. Set up WOD items during squat rest.

CASH OUT

Snatch balance and Muscle Snatch
3 @ 65%
3 @ 70%
3 @ 75%

MOBILITY

Quads/glutes

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

10/10/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX! https://www.facebook.com/events/663378393770394/

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
Spider-Man Lunge
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Hurdlers
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

1 Power Jerk + 1 Split Jerk
x 5 sets of complex @ 80%

SKILL

Hang Squat Clean

WOD

Against a 10 min running clock...
1 Hang Squat Clean 185/135
1 C2B
2 Hang Squat Clean
2 C2B
3 Hang Squat Clean
3 C2B
and so on, until the time cap is reached.

CASH OUT

3 x 45 sec - ring support hold

MOBILITY

Quads

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

10/9/2014

ANNOUNCEMENTS

CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

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
Spider-Man Lunge
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Hurdlers
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

6 reps @ 65%1RM
6 reps @ 75% 1RM
6 reps @ 80% 1RM
6 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
7 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Bupree box jump over

WOD

For Time:

75 burpee box jump overs 24/20

CASH OUT

Snatch grip Push Press

5 x 5 @ 80% 1RM

 

MOBILITY

chest/hip flexors

 

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

10/8/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX! https://www.facebook.com/events/663378393770394/

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
Spider-Man Lunge
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Hurdlers
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

1 Power Clean + 1 Squat Clean
x 5 sets of complex @ 80%

SKILL

OHS

WOD

3 RFT

30 DU
10 OHS 115/75
15 Pull-ups

CASH OUT

EMOTM 5 minutes
5 strict PU or C2B

MOBILITY

Lats

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

10/7/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!  https://www.facebook.com/events/663378393770394/

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
Spider-Man Lunge
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Hurdlers
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

1 Power Snatch + 1 Squat Snatch
x 5 sets of complex @ 80%

SKILL

Muscle up

WOD

"Amanda"
 9-7-5
Muscle-up
Squat snatch 135/95 (if you cannot RX, choose a weight you can touch and go for at least 3 reps)

Muscle-up Scale:
Pull-Ups and Dips 15/12/9
or
Jumping Muscle-up 12/10/8

CASH OUT

Clean Pull from deficit 5 x 4 @ 95% - Stand on 45# plate
https://www.youtube.com/watch?v=tfuukHm5Nvw

MOBILITY

Shoulders

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

10/6/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

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
Spider-Man Lunge
Dowel Hip Hinge
Side lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Hurdlers
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
6 reps @ 75% 1RM
4 reps @ 85% 1RM
4 reps @ 90% 1RM

then

Front Squat

5 reps @ 70% 1RM
4 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 90% 1RM

rest ~2 min between sets

SKILL

Barefoot running. Don't be a heel striker!

WOD

For Time:
Run 1600m

CASH OUT

Snatch balance and Muscle Snatch
3 @ 60%
3 @ 65%
3 @ 70%

MOBILITY

legs

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