Wednesday 09.16.2020

POSTED ON September 15, 2020

Wednesday | 09.16.2020

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Warm Up: Min 0-15
###[Mayhem Hip Halo Activation](
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**Strength Prep**
3 sets
5 1+1/4 Squat (empty bar)
30 sec. Knee Plank (elbows)
into –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Front Squat 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
**Workout Prep (After Strength)**
* Have athletes partner up and work on transitions on and off the rower and discuss strategies going into the workout.
Workout: Min 30-50
Teams of 2
3000/2500m Row
– Partner Farmer Carry Hold (70s/50s) –
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *
* Male/Female Team = 2750m Row
Accessory: Min 50-60
3 sets
10-15 Deficit Push Ups
20 Hip Extensions (OR 25 Superman)
– into –
2 min forearm smash with end of barbell
  • 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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