WODs
 | Tue, May 2 2023 |  |
| 20230502 CrossFit SoCo MetCon | 20230502 CrossFit SoCo Strength | Hamstring Rehab (Phase 1-3) | 20230502 Strength | 20230502 MetCon | Walk-Hike (for distance) |
Hamstring Rehab (Phase 1-3)
(Weight)
Prehab:
- Frog Stretch (20-30 seconds Toes out, then contract and relax 10 seconds for 3 rounds, then relax for 20-30 seconds and come out of position.
- 45 to 90 degree lunge from knee
- at 60% isometric hold (contract heel to knee at 10 seconds)... repeat 3 times.
- Supine Banded knee rotation - Internal rotate pulling against band.
Phase 1
3 rounds
- 10-12 reps dbl leg heel biased Bridge
- 10-12 Strict RDL (empty Bar)
Phase II
3 rounds
- 10-12 reps single leg Bench supported
- 10-12 reps sngl leg heel biased Bridge
- 10-12 Dbl leg ball (Sorinex) curl
Phase III
3 rounds
- 10-12 Sngl leg ball (Sorinex) curl
- 10-12 Hip thrust (go DOWN and UP)
- 10-12 Single Leg RDL (KB)
- 10-12 GHD Hip Extensions
- 10-12 Banded Hamstring Curls
| Duane | 5:00 Bike Erg only Rx | |
|
20230502 Strength
(Weight)
Box Squats
5x5
Hamstring Rehab
Bench Press
Work to a Heavy 5 then drop to complete a 5x5
| Duane | 165x5x5 - WarmUp-(45-95-105-115-125-135-145-155)x5 Rx | 205x5x5 - Warmup-(45-65-95-115-125-135-145-155-165-185-205-215-225)x5 |
|
20230502 MetCon
(Time)
5 Rounds:
- 15 Box Step Ups
- 12 Ski Erg
- 6 Burpee Pullups
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Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Mon,Mar30,2026 Wed,Mar18,2026 Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025
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