CrossFit – Fri, Nov 25
Crossfit Chilliwack – CrossFit
Warm up
OVER/UNDER 100-M ROW WARM-UP | 7:00
3 sets:
100-m row
• Every meter the athletes are over or under 100-m is how many burpees they must perform. For example, if an athlete finishes on 97-m, they owe 3 burpees.
Skill Review
DEADLIFT PROGRESSION | 10:00
Coach leads 3-5 reps per progression. Then let athletes move for 3-5 reps on their own. Then rest.
Use the full deadlift rep for most progressions to give athletes more practice through the entire range of motion.
Set-up
Hands at shoulder width
Feet between hips and shoulder-width
Shoulders slightly in front of the bar
Arch chest up to maintain lumbar curve
Heels down
PROGRESSION FOCUS
Deadlift Proper set-up
Deadlift Keep the bar close on the ascent
Deadlift Push the hips back on the descent
Pull from shins to knees Push the knees back and out of the way. Keep the bar close
Deadlift Maintain lumbar arch
Extended Warm-up
DEADLIFT WARM-UP | 5:00
2 sets:
10 deadlifts BOX JUMP WARM-UP | 3:00
Demonstrate the box jump and have your athletes perform 5 reps.
Scale down for those who need it.
Metcon (Time)
RX
3 rounds for time:
400/500-m row
12 deadlifts (105/155 lb)
21 box jumps (20/24 in)
Metcon (Time)
INTERMEDIATE
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20/24 in)
Metcon (Time)
BEGINNER
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12/20 in)
Post-Workout Strength
Accumulate:
50 Kang squats (empty barbell)
Stretch
3 sets:
:45 child pose
:45 frog stretch