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
Leg Day Warm-up
Workout Definition
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat (5 sets: 5 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Deadlift (5 sets: 5 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Back Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Hamstring Ring Curls (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set) (Last Week)
*Athletes will rest with their legs extended for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets)
Standing Barbell Calf Raise (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set) (Last Week)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets)
Cooldown
Cooldown/Mobility
Workout Definition
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
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