Monday for the GLUTES

Nov 4th, 2019

Category: CrossFit

Monday for the GLUTES

Will always smiling

20.5 Open Workout Live Announcement in Boston- BE THERE!
Do you want to be at the 20.5 Open Announcement and watch Pat Vellnar and Annie Thorisdottior throwdown on the workout just moments after it’s announced? Filthy 150 , the Irish Sanctional that our own Brendan Caslin is competing at, is hosting the 20.5 Live Announcement at Reebok HQ in the Seaport on Thursday night. And we have a chance for you to be there!

The Filthy 150 crew will be here THIS TUESDAY during the 6pm class. They will be bringing the 2019 Irish National Champions to take class with us (and maybe two other special guests…?!?) and they will be giving out tickets to the Live Open announcement. Reebok will also be here with Nano 9s to try on. So, if you’d like to go to the 20.5 Live Announcement (or just want to work out with some Irish Games athletes), be sure to be at the 6pm class on Tuesday!

“…hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism” – Coach Greg Glassman

Hip extension, or simply put… a squeezed butt is the key to power. Think of a heavy KB swing, a high box jump or a snatch attempt. If you “short change” the range of motion at the top (don’t fully stand or squeeze you’ve left potential on the table). Nobody wants that. So how can we improve hip extension?

– practice finishing every rep with a strong glute squeeze, warm ups, strength, wods, etc.
– glute activation work. train it, and it will be there permanently and with less conscious effort.
– loosen the hip flexors. The majority of us sit for long periods of time. That’s hip FLEXION. We want more of the opposite.

Warm-up
:45 on/:15 off
Lateral Up & Overs
Alt. Single Arm Russian Swings
Toes to Kettlebell
Box Jumps
Box Crunches
Kettlebell Deadlifts

Glute Activation
2 Rounds of
10 Fire Hydrants
10 Glute Kick Backs
5 Quadruped Hip Circles x Each Direction x Each Side

Mobility
Shoulder Rolling
Overhead Stretching

Strength
E2MOM12 – 6 Sets
Tempo Deadlifts- 3 Reps
3-2-1 Descent

WOD
20 Toes to Bar
30 Box Jumps
40 Kettlebell Swings 1.5|1
50 Wallballs 20|14
40 Kettlebell Swings
30 Box Jumps
20 Toes to Bar

Level 2- 1,0|75
Level 1- 0.75|0.5 10-20-30-40-30-20-10

Extra Work
27-21-15-9
Ski Erg
Strict Press 95|65

Ladies/Scaled
21-15-9-6
Ski Erg
Strict Press 95/65

SWEAT/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
EMOM32
1. Row
2. Burpees
3. Bike
4. Double Unders

No rest between stations.