Dead lift Tuesday
CrossFit Cirencester – CrossFit
Dead Lift Prep (No Measure)
Tack Back, Hips, Lats
Floss Hamstrings, Lats
Arabesques with kicks
PVC dead lift
5 minutes on the points of performance for the dead lift.
Focus of challenge ahead
Then Warm up:
Warm-up with a PVC or empty barbell and slowly load the bar while focusing on mechanics. In the set-up the shoulders should be slightly over the bar. During the pull keep the heels down with a flat back. The movement is complete when the knees and hips are fully extended. Return the bar by pushing the hips back first to set the back angle. Focus on creating great lifting habits instead of lifting maximal loading for the 3 repetitions. Log the loads lifted in WODify for future reference to use when scaling workouts and determining warm up sets for lifting.
For the more advanced: Determine if you will go for a new 3 rep max based on how you feel as you are lifting.
Aiming to hit 80% on set one, equal PR on set 3-4