Friday

18
Aug

Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 5:00

4 sets:

:20 sumo stance good mornings

– Rest :10

:20 row, bike, or ski

– Rest :10

Skills Review

Warm-up (No Measure)

SUMO DEADLIFT PROGRESSION AND REVIEW | 8:00

Set-up:

1) Hands inside the legs

2) Feet slightly wider than squat stance

3) Shoulders slightly in front of the bar

4) Arch chest up to maintain lumbar curve

5) Heels down

PROGRESSION FOCUS

Dumo deadlift Proper set-up

Pull from shins to knees Push the knees back as shoulders rise at the same time. Keep the bar close.

Pull from knees to hips Maintain lumbar arch.

Sumo deadlift Keep the bar close on the ascent.

Sumo deadlift Push the hips back first on the descent.

Workout

Sumo Deadlift (3-3-3-3-3-3-3)

Increase weight across all 7 sets

Post Workout Skill

Metcon (AMRAP – Reps)

AMRAP 3:

90 air squats

Max-rep sumo deadlift high pull (55/75 lb)

Stretch

Warm-up (No Measure)

2 sets:

:30 single-leg straddle stretch/side

:30 cossack squat hold/side