Wednesday 01.13.2021

POSTED ON January 12, 2021

Wednesday | 01.13.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7s
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
5 min AMRAP
5 wallballs (breathe with each rep – cycle arms)
5 plank shoulder taps (each side)
5 floor plate press
**2. Workout Prep**
Give partners a few mins to practice each movement and work on transitions.
Workout: Baby Yoda
* Target time: 16-18 minutes
* Time cap: 25 minutes
Teams of 2
200 Wall Balls (20/14)
125 GHD Sit Ups (OR 175 Abmat Sit Ups)
75 Syncro Push Ups
* The Scaling aim is for athletes athletes to keep a high output of effort while getting a good 1:1 rest with partner.
* Scaling option 1 (Masters 45+)
Teams of 2
200 Wall Balls (14/10)
75 GHD Sit Ups (OR 125 Abmat sit ups)
75 Syncro Push Ups
* Scaling option 2
Teams of 2
150 Wall Balls (14/10)
125 Abmat Sit Ups
75 Syncro Push Press
* Individual Option
50 Wall Balls (20/14)
30 GHD’s
75 Push Ups
30 GHD’s
50 Wall Balls (20/14)
* Limited Equipment Option/ Large Class Option
No change in workout
3 sets
10 Dumbbell Bent Over Row
15 Glute Bridges
  • 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

  • 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

  • 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

  • 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 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

  • 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