Friday 10.09.2020

POSTED ON October 8, 2020

Friday | 10.09.2020

0 Comments / CATEGORY:
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2 sets (8:00 max)
7/5 cal Assault Bike (each – you go / I go)
5 PVC Pass through
5 behind the neck push press (snatch width grip)
5 jumping squats
5 scap pullups
**Workout Prep**
3 sets
20 sec. Assault Bike (workout pace)
3 power snatch + overhead squat
*each – move feet each rep – start with empty bar building to working weight across rounds*
1 Bar Muscle Up
Workout: Min 15-50
* Target time: 18-22 minutes
* Time cap: 28 minutes
For Time:
200/160 Cal. Assault Bike
Every 3:00
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
* The Scaling aim is for athletes to have at least 2:00 of consistent intensity on the assault and to move through reps consistently without weight or skill being the limiting factor.
* Scaling option
For Time:
150/120 Cal. Assault Bike
Every 3:00
3 Power Snatch (105/70)
4 Overhead Squats (105/70) (Scale to back squats if overhead mobility is a limiting factor)
3 Burpee Pull up
Accessory: Min 50-60
3 sets
10-15 Glute Ham Raises (OR 15 Barbell Good morning)
30 sec. Side Plank (each side)
10 KB Single Leg RDL’s (each side)
  • 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.

    - David Neace

  • 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

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • 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

  • 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.

    - Amy Shroff