Wednesday 09.09.2020

POSTED ON September 8, 2020

Wednesday | 09.09.2020

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Wednesday 09/09
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8:00 Max)
15 band pull-aparts
10 Plank Shoulder Taps (each side)
20 Alternating V-Ups
**Strength Prep**
2 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 2×2,6×3@80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
**Workout Prep (After Strength)**
3 sets
5 Med ball Deadlifts
5 Med ball Hang Power Clean
5 Med ball Front Squats
5 Med ball Cleans
Workout: Min 30-55
5 Rounds
300m Run
20 Med ball cleans (30/20) (OR 20 Med ball cleans (20/14))
10 Deficit HSPU (4in/2in)
* The Scaling aim is for athletes to stay within the target time frame while giving a good effort.
* Scaling option
5 Rounds
200m Run
20 Med ball cleans (20/14)
10 Deficit Push Ups
Accessory: Min 55-60
3 min cool down bike erg
50 Bent over Single Arm Row (each side)
* Switch arms when needed
  • 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

  • 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

  • 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 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

  • 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

  • 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!

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