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