Wednesday

10
May

Wednesday

Crossfit Chilliwack – CrossFit

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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)