• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Sign Up for a Class Here

     

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

9/10/20? / #396 Barbell Club

By Wodify Admin | In WOD | on September 9, 2020

St. Louis – Valkyrie Fitness

Warm-up

4x

200m run + Jump squats x10 + 200m row

Boxing (5 min)

Weightlifting

Incline Bench

5×5 @65% (work across)

Incline Bench Press

Accessories

3x

Pull ups x8-10

S/A DB Bench Press (flat bench) x12 ea

Hammer Curl to Shoulder Press x12

Conditioning

3x

600m run

Burpees x10

Plank Jacks x20

Warm-up

#396 BBC

20 cal bike

2 rounds

Lateral step ups x10ea

Ankle stretch :15

Hip floss 2 x10ea

:30 sec squat hold (25lbs)

Weightlifting

Barbell primer

2 rounds

Good mornings x10

RDLs x10

Back squats x10

Back Squat 4×3 @75% work across all four sets. Superset with KB swings x10 (35lbs)

Back rack Lunges 4×8 ea (55%) + DB alt snatches x20ttl (15/20)

Back Squat

Back Rack Lunge

Finisher

2x

200m row

Sled lateral walks x200ft (25lbs)

Box jumps /step ups x10

No Comments to "9/10/20? / #396 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.