Full Flex Friday

CrossFit Blaze – CrossFit

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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