Thursday, August 6 Gym Open @ 6:20am

PREPARATION:

  • 5 Glute Bridges (hold for 2 seconds)
  • 10 Good Mornings
  • 10 Single Leg Deadlift and Reach
  • 10 Scap Wall Slides

STRENGTH:

  • we are going to work on our Sumo Deadlifts to work on other aspects of the Deadlift
  • work by how you feel – weight should be light to establish proper form
  • 1 set of 10 reps 
  • 1 set of 8 reps 
  • 3 sets of 5 reps 

Set up is everything, so let’s review:

  • Set your stance depending on your body type and flexibility.
  • Fan your toes out.
  • Drop straight to the bar with arms locked out.
  • Arch the lower back hard.
  • Take the slack out of the bar by pulling your hips down and your chest up.
  • Keep your hips close to the bar.
  • Shoulders in line or behind the bar.
Now that we are in the proper starting position to start the pull, you want to again drive the knees out as hard as possible, while simultaneously think about falling backwards with the bar.  Falling back with the bar will ensure the most out of your quads off the floor.  Similar to conventional, think about driving your feet through the floor to get the bar moving.   This cue will keep your chest and hips rising at the same time.  As the bar passes your knees, squeeze your glutes tight and push your hips forward until you are fully locked out.  Make sure the hips and knees lock out at the same time to use your glutes effectively.  A lot of deadlifts are missed above the knees because the lifter locks the knees too soon, and all the stress is placed on the low back.  Make sure to lock out properly and think about getting tall.  Many lifters try to lean back too much to lock out, and end up re-bending their knees to compensate, causing a hitch, or even falling backwards because of loss of balance

Met-Con WOD:

Tabata Style of the following:

  • KB Swings
  • Deadlifts @ 135/65
  • Sit Ups
  • Box Step Up/Downs
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are KB Swings, the second 8 are Deadlifts, the third 8 intervals are Sit Ups, and finally, the last 8 intervals are Box Step/Downs. There is no rest between exercises.
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About crossfitcphs

PE Teacher at Carleton Place High School
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