CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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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

6 set: 5 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

6 set: 5 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.

KB Belt Squats

4 sets: 10 reps

*Build to a moderate/heavy weight; stay the same or build across sets

Hamstring Ring Curls

4 sets: 10 reps

*Perform this exercise with bodyweight only

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