CrossFit – Tue, Nov 14

CrossFit Chilliwack – CrossFit

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231114 (Time)

– RX –

3 rounds for time:

400-m run

21 sumo deadlift high pulls (65/95 lb)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

3 rounds for time:

300-m run

15 sumo deadlift high pulls (35/45 lb)

General Warm-up (No Measure)

1 set:

200-m run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-m run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-m run, faster

Skill Work (5 Rounds for weight)

Pre-workout:

5 sets for load:

3 sumo deadlifts

Stretching (No Measure)

2 sets:

:30 figure-4 stretch/side

:30 seated straddle stretch/side

– AT-HOME – (Time)

3 rounds for time:

400-m run

10 left-arm DB sumo deadlift high pulls (35/50 lb)

10 right-arm DB sumo deadlift high pulls