CrossFit Collierville is a CrossFit training facility located in Collierville, TN. We serve the greater Memphis area including Germantown, East Memphis, Eads, Rossville, Olive Branch, Cordova and Desoto County.  Our CrossFit group classes are designed to make you stronger, leaner and more athletic!  Our certified coaches design the workouts and teach you the exercise technique you need to get a fun, safe and effective workout in under an hour. All you have to do is show up, we take care of the rest!  For more information contact Justin LaMance at This e-mail address is being protected from spambots. You need JavaScript enabled to view it.

 

9.19.2014

Warm Up

Row 500m or Run 400m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squats x 10 @ 30X1
  • Ring Rows x 5 @ 20X1

Workout of the Day

A. 4 sets

  • A1: Front Squat x 3-4 reps @ 31X1 - Rest 60 seconds
  • A2: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 reps @ 40A1
  • A3: Side Bridge x 30 seconds per - Rest 60 seconds

-Pay attention to the pause on the Front Squats. Don't bounce out of the hole

-If you are still working on unassisted pull ups, perform 2 reps @ 40A1 - Rest 30 seconds - Then perform Ring Rows x max reps @ 20X1

B. 3 Sets

Against a 4 minute clock:

  • Run 400m or Row 500m
  • Wallball x max reps in time remaining

Rest 4 minutes between sets

 

 

 

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190 Washington St., Collierville, TN 38017 - Justin LaMance - 901.282.9642