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