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 (7 sets: 4 Reps TEMPO 3 Seconds down (30X0) – RPE 7 (Week 3 of 4)
*Rest 2:00-2:30 b/t sets)
Rear foot elevated DB Split Squat (4 sets: 10 reps (each side) – 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)
Single Leg DB Hip Thrust (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Core Work:
Workout Definition
4 sets:
20 Stick Sit Ups
10 KB Side Bends (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
*Rest 2:00 b/t sets
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)
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