Phosphogenic (CrossFit Open Begins Today)
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
5 hanging shrugs w/pause
:20 grinding squat
:15-20 plate/bench pull-over stretch
10 BB back or front rack squats
10 BB bench press
-4 min prep-
SOD 1
In 12-15 minutes: 4-5 sets x 5 reps of Bench press (hold same weight)
2 min transition
SOD 2
In 12-15 minutes: 4-5 sets x 5 reps of Back or Front squats (hold same weight)
Post SODs – Coach’s Stretch
