CrossFit – Fri, Oct 10
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
General Movement Prep
2 Sets: For Quality
8 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then…
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
Establish a 3RM Deadlift)
Goal: 90% of 1RM
Movement Adjustments (If Needed)
– Hex Bar Deadlift: More upright torso, change of torso angle
– Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
– Block Deadlift: Adjusting to shorter range of motion
– Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
AMRAP in 12 minutes:
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
https://www.crossfit.com/workout/2012/02/04#/comments
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
