CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Workout
Back Squat
Deadlift
Elevated Heel Goblet Squat
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)
*Build to a moderate weight; stay the same or build across sets
DB Walking Lunges
4 sets: 30yds unbroken
*Build to a moderate weight; stay the same across set
Standing Barbell Calf Raise
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
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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