Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Accessory work FUN!

You’ll be seeing some different stuff pop up in the Strength/Accessory component over the next few weeks. This is partially because of the CrossFit Open and the need to keep in practice for some of the more complex movements, but it’s also a new direction for us: spending more time developing skill-based movements and PRE-habilitation through the usage of static holds and targeted accessory movements.

Don’t despair, though – we’ll still throw around heavy weights and go hard in WODs. We are merely attempting to bring balance and harmony to the galactic empire.

Workout of the Day

WARM-UP

4 Rounds
:15 Jumping Jack
:15 Squat
:15 MC
:15 Push-up

4 Rounds
:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R

STRENGTH/ACCESSORY

Alternate every other minute for 10min:
-5 Pause Front Squat (50-70%)
-5 HSPU

WOD

7 Rounds:
:15 Work/:15 Rest of:
Burpees
FS
Box Jump
S2O

RX: 95/135; 20/24″
Zone 3: 75/115
Zone 2: 55/95
Zone 1: scale as needed

MOBILITY

Calf stretch – 2min/side

Smash/roll calves or bonesaw

Leave a Reply