CrossFit – Wed, Nov 30

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

1 set:

2:00 bike, row, or ski

10 good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

Skill Review

DEADLIFT PROGRESSION | 8:00

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

5 deadlifts Maintain lumbar arch

Deadlift (7 sets for load:
3 deadlifts)

Build to heavy 3 rep.

Post Workout Skill

3 rounds for reps:

1:00 GHD hip and back extensions

1:00 rest

Stretch

3 sets:

:20 standing pike stretch

:20 scorpion stretch/side

:20 Samson stretch/side