10
May
Wednesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
AMRAP 6:
50-ft shuttle run (25 ft down and back)
25-ft bear crawl
50-ft shuttle run
25-ft inchworm
50-ft shuttle run
25-ft spiderman stretch
Warm-up (No Measure)
SUMO DEADLIFT REVIEW
Sumo deadlift Proper setup
Sumo deadlift Keep the bar close on the ascent.
Sumo deadlift Push the hips back on the descent.
Pull from shins to knees Push the floor away and stand with the chest straight up, not back. Keep the bar close.
Deadlift Maintain lumbar arch, lightly tap the floor each rep.
SUMO DEADLIFT WARM-UP
3 sets:
5 reps (building)
Workout
Sumo Deadlift (12-10-8-6-4)
Post-Workout Strength
Metcon (No Measure)
3 sets:
20 GHD hip extensions
20 GHD back extensions
Stretch
Warm-up (No Measure)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)