CrossFit – Fri, Nov 10

Hip Halo Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Pre-MetCon Warm-up


5 minutes moving through:
:30 Cardio (moderate)
5 Tempo Lateral Box Step Up (building from low height to workout height)

In honor of Veteran’s Day we will complete “Chad”

CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

“CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

*Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at FULL EXTENSION. Be sure to alternate the leg you step up with on each rep. Stepping up with the same leg for successive reps is a no rep.

Cool Down

Cool Down (OPTIONAL)

1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition

Scorpion Stretch
Downward dog to Upward Dog Transition