CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Workout
Back Squat
7 set: 6 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Deadlift
7 set: 6 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Goblet Squat: 1 and a Half Reps
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
GHD Nordic (Hamstring) Curl
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Weighted Hip Thrust
4 sets: 12 – 15 reps
*Build to a heavy weight as long as form can be maintained across sets
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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