CrossFit – Mon, Oct 3

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 4:00

3 sets:

10 banded side-steps

10 good mornings

10 DB swings

10 alternating hang DB snatches

Warm Up

DEADLIFT | 8:00

Lead athletes through ~5 reps on your call, and have them finish the remaining reps on their own.

PROGRESSION FOCUS

8-10 deadlifts Lowering the bar: Shoulders reach forward as the hips pull back

8-10 deadlifts Setup: Weight in the heels with the back arched and the bar touching the shins

5 deadlift-to-knees Constant torso angle: Push the feet down through the ground as the bar and the chest rise in sync. Stop at the knee

5 deadlifts Constant torso angle: Same as above, but one motion to the top with the bar shaving the entire leg on the way up

8-10 Top-to-top deadlifts Barbell cycling: With a light load on the bar, Start at the top and perform the entire TnG rep on coach’s call. Look for and correct all faults BUILD-UP | 8:00

On an 8:00 clock:

Build to 8 deadlifts (65-75%)

– Rest 1:00-1:30 between sets.

Deadlift (5 x 8 Deadlift)

Post-Workout Strength

3 sets:

15 GHD back extensions

15 good mornings (65/95 lb)

Stretch

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg