Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

2 sets:

:20 of work/:10 of rest

PVC good mornings

PVC pass-throughs

Hollow rocks

Dive-bomber push-ups

Scap pull-ups

Up-downs to a target

Warm-up (No Measure)

DEADLIFT REVIEW

Lowering the bar Shoulders push forward of the bar as the hips pull back with the bar shaving the entire leg

The setup Weight in the heels, hips higher than the knees, neutral spine, and the shoulders in front of the bar

Constant torso angle Knees pull back as the bar and chest rise together

Strength

Deadlift (1-1-1-1-1-1-1-1)

EMOM 8:

1 deadlift

– Rest with the remaining time in the minute.

– Increase load across as many sets as possible.

Workout

Metcon (Time)

RX

5 rounds for time:

15 deadlifts (155/225 lb)

:30 hanging L-sit hold

Metcon (Time)

INTERMEDIATE

5 rounds for time:

15 deadlifts (125/185 lb)

:20 hanging L-sit hold

Metcon (Time)

BEGINNER

5 rounds for time:

15 deadlifts (95/135 lb)

:30 hanging tuck hold

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll low back

1:00 piriformis stretch/side