Friday 09.18.2020

POSTED ON September 17, 2020

Friday | 09.18.2020

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Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8:00 Max)
100m Row
10 wall angels
5 stepback lunges (each side)
3 inch worms
15 band pull aparts
**Strength Prep**
2-3 sets
5 Tempo Bench Press (empty bar)*
5 sec. negative, smooth press up
*Make sure grip is thumb length outside chest
into –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Bench Press 1×2,7×3@80%
– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
**Workout Prep (After Strength)**
2-3 Rounds (start light and add weight each round)
5 Wall Ball Front Squats
5 Wall Ball Push Press (to wall)
5 Wall Balls
Workout: Min 30-50
* Target time: 10-12 minutes
* Time cap: 15 mintues
For Time:
150 Wall Balls (30/20) (OR 200 wall balls (20/14)
* The Scaling aim is for athletes to maintain consistent sets and finish within the target time frame.
* Scaling option
” Karen “
150 Wall Balls (20/14) (OR 100 Wall Ball 30/20)
Accessory: Min 50-60
3 sets
12 Dumbbell Bicep Curl (each side)
1 Minute Side Plank (each side)
  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

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  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

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  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild