CrossFit – Mon, Feb 20

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 12:00

1 set:

10 alternating soldier kicks

10 alternating Samson stretches

10 alternating staggered stance floor sweeps

10 leg swings/leg (front and back)

1 set:

:20 hang from pull-up bar

10 good mornings

:10 hanging L-sit hold (both legs bent)

10 staggered stance good mornings

:10 hanging L-sit hold (one leg straight and one leg bent)

10 sumo stance good mornings

:10 hanging L-sit hold (both legs straight)

Skill Review

DEADLIFT PROGRESSION AND PRACTICE | 6:00

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

5 deadlifts Proper set-up

5 deadlifts Keep the bar close to the body on the ascent

5 deadlifts Push the hips back on the descent

5 pulls from shins to knees Push the knees back and out of the way. Keep the bar close

5 deadlifts Maintain lumbar arch

Deadlift (EMOM 6:
2 clean grip deadlifts
)

Workout Prep

2 sets:

5 deadlift (workout weight)

:10 hanging L-sit hold

– Rest :30-1:00 between sets.

RX (Time)

For time:

5 rounds for time:

15 deadlifts (155/225 lb)

:30 hanging L-sit hold

– Legs extended on the L-sit hold.

INTERMEDIATE (Time)

For time:

5 rounds for time:

15 deadlifts (105/155 lb)

:30 hanging L-sit hold

– Knees bent on the L-sit hold.

beginner (Time)

For time:

5 rounds for time:

15 deadlifts (55/75 lb)

:30 seated leg raise hold

– Knees bent on the leg raise hold.

Stretch

2 sets:

:30 pigeon stretch/leg