Friday
Crossfit Chilliwack – CrossFit
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