CrossFit – Wed, Sep 13

CrossFit Chilliwack – CrossFit

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Deadlift (- RX –
6 sets for load:
3 deadlifts
– Use the same load across all sets.

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.)

General Warm-up (No Measure)

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 Work (No Measure)

Post workout:

3 sets:

10 banded deadlifts

10 band pull-aparts

Stretching (No Measure)

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

AT-HOME (Time)

5 sets, each for time:

10 unweighted good mornings

15 jumping air squats

20 DB deadlifts

– Rest 2:00 between sets.