CrossFit – Sat, Nov 12

Crossfit Chilliwack – CrossFit

Warm Up

PROGRESSIVE WARM-UP | 12:00

1 set:

:45 bike

:45 shoulder taps

:45 sumo inchworm + push-ups

– Rest :15 between movements.

1 set:

:45 bike

:45 GHD sit-ups or v-ups/weighted sit-ups

:45 air squats (hold for :02 at the bottom of each)

Skills Review

SUMO DEADLIFT HIGH PULL | 10:00

Use the phrases in quotations to teach athletes HOW to execute the points of performances in the parenthesis.

Lead athletes through the prescribed reps and have them perform an additional 3 reps on their own if you feel it would be helpful or if you need to take time to coach an athlete 1-on-1.

PROGRESSION FOCUS

3-5 sumo deadlifts “Push the knees out over the toes with the shoulders in front of the bar.” (proper set-up)

3-5 sumo deadlift + shrug (slow) “Stand all the way up, then shrug after-the-fact.” (timing, slowly)

3-5 sumo deadlift + shrug (fast) “Stand quickly with your legs, then shrug after-the-fact.” (timing, quickly)

8-10 sumo deadlift high pull “Use the shoulders to pull the bar up, not the elbows.” (timing on the ascent)

8-10 sumo deadlift high pull “Lower the bar with the arms entirely before you start to lean over the bar.” (timing on the descent)

Build-up

3 sets:

5-7 unbroken sumo deadlift high pulls.

– Build to workout weight

Metcon (3 Rounds for reps)

RX

3 x AMRAP 3:

20 sumo deadlift high pulls (75/115 lb)

20 GHD sit-ups

Max calorie bike in the remaining time

– Rest 1:00 between rounds.

Metcon (3 Rounds for reps)

INTERMEDIATE

3 x AMRAP 3:

20 sumo deadlift high pulls (65/95

20 GHD sit-ups to parallel

Max calorie bike in the remaining time

– Rest 1:00 between rounds.

Metcon (3 Rounds for reps)

BEGINNER

3 x AMRAP 3:

20 sumo deadlift high pulls (55/75 lb)

20 sit-ups

Max calorie bike in the remaining time

– Rest 1:00 between rounds.

Post Workout Skill

EMOM 6:

Min. 1 | 10 KB side bends/side

Min. 2 | :30 v-ups

Stretch

1 set:

1:00 cobra stretch

1:00 couch stretch/side

:30 adductor stretch/side