Announcements

CrossFit FC Trick or Treat Games will be on October 21st! Teams will be selected randomly on October 5th at Remedy Brewing at 7:30 p.m. Sign-up is on Wodify. Go to October 21st on the calendar and select your division. $25 a member. Dues will go towards prizes. It will be Male/Male and Female/Female teams. The number of sign-ups will dictate format. Either teams of 2 or teams of 4. Let your coached know if you have questions!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Glutes and Core Warm-up

Workout Definition

Hip Halo Warmup

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Weighted Hip Thrust (6 sets: 5 Reps TEMPO 3 Seconds down (30X0) – RPE 6.5 (Week 2 of 4)

*Rest 2:00-2:30 b/t sets)

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

GHD hip extensions (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Back Racked Barbell Box Step-Ups (4 sets: 8 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets)

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Mobility

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)