Thursday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE DYNAMIC WARM-UP
1 set:
:30 run, bike, row, or ski
10 staggered stance good mornings/leg
5 inchworms with a push-up
1 set:
:30 run, bike, row, or ski
10 good mornings + jump for height
20 alternating shoulder taps in pike position
1 set:
:30 run, bike, row, or ski
10 alternating cossack squats
50-foot bear crawl with hips high
1 set:
:30 run, bike, row, or ski
5 Kang squats
3 wall walks (partial range of motion)
5 Kang squats
3 wall walks (full range of motion)
Warm-up (No Measure)
DEADLIFT REVIEW
Set-up:
1) Hands at shoulder width
2) Feet between hips and shoulder-width
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down.
Deadlift Proper set-up.
Deadlift Keep the bar close on the ascent.
Deadlift Push the hips back on the descent.
Pull from shins to knees Push the knees back and out of the way. Keep the bar close.
Deadlift Maintain lumbar arch.
Strength
Double Overhand Deadlift (5-5-5-5-5-5)
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 9:
9 deadlifts (95/135 lb)
3 wall walks
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 9:
9 deadlifts (55/75 lb)
3 partial ROM wall walks
Stretch
Warm-up (No Measure)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg