CrossFit – Sun, Oct 1
End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Weightlifting
Post Chain Weightlifting (Weight)
5 sets
3 Sumo deadlifts @ 75%
6/6 Feet elevated glute bridge
12/12 Banded unilateral Romanian deadlift @ light
TC: 18 minutes
Score: Weight on SDL
Scaling Options
Beginner
3 Sumo DL @ technical weight
6/6 Glute bridge (regular)
12/12 RDL with reach
Intermediate
As Written
Accessory
Lower Accessory (Checkmark)
4 sets
4/4 Terror squats
8/8 KB Drop lateral lunge
50′ Sled push / Plate push*
Rest as needed
Extra Accessory
Accessory (Checkmark)
Every 90 seconds x 6
6 Slam balls
10 Bent over Rows @ plate or barbell @ moderate
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2-3 sets
3 inch worms
3 sumo deadlifts @ascending
3/3 Bulgarian split squats @ ascending
3/3 feet elevated glute bridge