Pre-Bank Holiday WOD

 In Crossfit

CrossFit Cirencester – CrossFit

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lift
Before class

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Mini Met-Con 2 (No Measure)

2 rounds of:

200m Run/Row

10x Squat

10x Deadlift

10x V-up

Skill

10 minutes review the points of performance and warming up to working weight for DL

Extra Notes

For beginners, the reps and loads needs to be reduced to preserve the intended time domain of approximately 15 minutes. Ensure the spine remains neutral by bracing the stomach, the chest up, and the shoulders and lats engaged. Find a load for the deadlift that allows a minimum of 8 consecutive reps in the first round.

For intermediate & advance, The goal is to complete the workout under 20 minutes. If necessary, decrease the load and/or reps in order to accomplish the intended time domain. Ensure the knees and hips extend at the top of each deadlift rep to demonstrate full range of motion.

Metcon (Time)

5 rounds for time of:

Run 400 meters

80/65kg deadlifts, 21 reps

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