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