Tuesday
Crossfit Chilliwack – CrossFit
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.