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
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