Full Flex Friday
CrossFit Blaze – CrossFit
Warm-up
Warm- GainZ Lower 1 (No Measure)
Back Warm-Up
– Prone Cobra Press-Ups: 20 Reps + 30 Second Hold
youtube.com/watch?v=zyIeHEsX3bw
– Supine Laying Leg Cross-Overs: 10 Alternating Reps
youtube.com/watch?v=TtTkNuscb5U
– 3-Position Lunge
youtube.com/watch?v=f-z_8Jd0SUI
Pre-Hab: 3 Rounds of…
-Banded Walk (around knee) 50 feet forwards, 50 feet backwards
youtube.com/watch?v=TM9mDFY9a60
-20 Banded Pull-Throughs (between legs like a KB Swing)
youtube.com/watch?v=Lu3s1ZeHCaI
Squat Therapy: 3 x 7 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko
Focus on…
-Knees Out
-Chest Up
-Weight Balanced in Foot
Strength
Front Squat Anarchy (Weight)
Set 1: 15 Tempo Reps (3s Down, 3s Up)
Set 2: 12 Tempo Reps (3s Down, 3s Up)
Set 3: 3 Tempo Reps (3s Down, 3s Up) into 3 Fast Reps, 3 times thru (18 total reps this set)
Set 4: 2 Tempo Reps (3s Down, 3s Up) into 2 Fast Reps, 3 times thru (12 total reps this set)
Set 5: 12 Reps As Heavy As Possible
Notes: Rest 2 Minutes between sets. Record weight for heavy 12 rep.
Strength 2
Barbell Bridge Booty Builder (Weight)
Set 1: 15 Barbell Glute Bridges
–15 Reps of Dumbbell Step-Ups each leg on a 24″/20″ Box
Set 2: 12 Glute Bridges
–12 Reps of Dumbbell Step-Ups each leg on a hamstring parallel box
Set 3: 10 Glute Bridges
–10 Reps of Dumbbell Step-Ups each leg on a hamstring parallel box
Set 4: 10 Glute Bridges
–10 Reps of Dumbbell Step-Ups each leg on a hamstring parallel box
Barbell Glute Bridge:
youtube.com/watch?v=G1GQaUyWNpA]
Dumbbell Step-Ups:
youtube.com/watch?v=l4AA5d5mInQ
Notes: Rest 2 Minutes between sets. Increase weight each set for bridges and step-ups. Use an axel bar or wrap a towel around barbell to cushion hips. Do all step-up reps on one leg, then switch. Record Glute Bridge weight and note DB weight for step-ups.
WOD
Lopsided (Time)
Complete For Time: (8min cap)
30 – 20 – 10
Single Arm DB Squat Cleans (50/35)
Pull-Ups
Notes: One head of the DB will touch the ground (middle or side) on each rep. There is no set way to break these up, just as long as you complete an even amount on each side. For scaling pull-ups, start with cutting the number down then move to banded or ring rows if needed. If looking for a bit more of a challenge, scale the weight up to (70/50).
Finisher
Easy abs (No Measure)
50-100 ab mat situps or GHD Situps
