Tuesday

11
Jul

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

On a 5:00 clock:

25-ft shuttle runs

– Every minute on the minute perform 10 controlled air squats.

Warm-up (No Measure)

DEADLIFT PROGRESSION

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

PROGRESSION FOCUS

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.

Warm-up (No Measure)

DEADLIFT WARM-UP

3-4 sets:

3-5 deadlifts

Workout

Workout B (Time)

RX

5 rounds for time:

5 deadlifts (185/275 lb)

10 burpees-to-target

Metcon (Time)

INTERMEDIATE

5 rounds for time:

5 deadlifts (155/225 lb)

10 burpees-to-target

Metcon (Time)

BEGINNER

5 rounds for time:

5 deadlifts (95/135 lb)

10 burpees-to-target

Post Workout Skill

Metcon (No Measure)

On a 5:00 clock:

:30 handstand hold

– Rest :30

Stretch

Warm-up (No Measure)

3 sets:

:30 standing pike stretch

– Rest :30 between sets.