CrossFit – Fri, Mar 24

Crossfit Chilliwack – CrossFit

Warm up

AMRAP 5:00:

Partner A: 6 jumps around partner

Partner B: 6 jumps around partner

Partner A: 6 jump over and crawl under partner

Partner B: 6 jump over and crawl under partner

Skill/Strength

DEADLIFT PROGRESSION AND PRACTICE | 7:00

SET-UP FOCUS

Hands outside shoulder width “Hold the bar and widen your grip until the thumbs barely touch the thighs.”

Feet between hips and shoulder-width “Jump up and down 3x and then hold the landing and point your feet straight.”

Shoulders slightly in front of the bar “Push the shoulders forward of the bar and slide it down the leg to mid-shin.”

Neutral spine “Without dropping the hips, push the chest up and arch the back.”

Weight in the heels “Wiggle the toes without rocking backward.”

LAYERING FOCUS

5 weight in heels “Push the heels into the floor as you stand up.”

5 neutral spine “Lift the chest up through the arms. Arch the lower back.”

5 active shoulders “Pull the bar into the shins.”

5 straight bar path “Shave the bar against your leg.”

5 constant torso angle “Pull the knees back as the bar slides up the shin.”

Pre workout Load-up

3-4 sets:

3 deadlifts

RX/INTERMEDIAT (Weight)

For load:

1-rep max deadlift

BEGINNER (Weight)

5 sets for load:

5 deadlifts

Skill/Strength

Accumulate:

25 GHD hip and back extensions

25 GHD back extensions

25 hip extensions

Stretch

Accumulate:

:30 couch stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch