8/29/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!

WOD for the Cure with CrossFit Plexus

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Back Squat
80-90% 1RM
6 x 2

SKILL

Muscle Up

WOD

Row 2000m

then

50 Sit ups
30 Push Press 135/95
15 HSPU
5 Muscle Ups

*25 min time cap*

CASH OUT

Strict Toes to Bar with 3 second descent
3 x 4

MOBILITY

Glutes and Lumbar Spine
https://www.youtube.com/watch?v=tdvJGaSB_Z4

7/8/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Snatch Grip DL + Hang Snatch + Full Snatch

7 sets of the complex @ 65-75% of 1RM

 

SKILL

Ring Dips

WOD

!Ring-a-palooza!

4 RFT

5 STRICT ring dips

10 ring push ups w/ feet on a box

20 ring rows w/ feet on a box (if possible)

*16 min time cap*

CASH OUT

Muscle Up progressions

https://www.youtube.com/watch?v=xIX8RIYYiSI 

or

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

*for those of you who want to achieve a MU, do this during warm up instead of Kipping swings*

MOBILITY

Pecs/triceps

https://www.youtube.com/watch?v=RmGgYuMWf1A

6/6/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Deadlift
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM

Use your estimated 1RM from 3 weeks ago to calculate your numbers.

WOD

2014 CF Regionals Event 3

Nasty Girls V2

3 RFT

50 Alternating Pistols (total) . (any sub used , hip must break parallel)

7 Muscle Ups or 15 chest to bar (make sure that collarbone touches the bar) 

10 Hang Power clean 175/155

**16 min time cap**

CASH OUT

Rope Climbs. Do a few or maybe get your first one!

MOBILITY

Forearms

https://www.youtube.com/watch?v=A2E3SbCUz34