Tuesday, April 2nd. 2019

CrossFit Prince George – WOD

The goal of the clean deadlift is to reinforce the 1st and 2nd pull from the floor. These deadlifts start in the clean position. Focus on keeping the upper posterior chain tight and engaged while pulling the knees back in the 1st pull. Keep the lats tight while scooping the hips forward to the power position in the 2nd pull. The accessory for the next 6 weeks will focus on lat. strength, grip strength & the lower posterior chain.

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Warm-up

10 R Leg Romanian Deadlift

10 L Leg Romanian Deadlift

3 Rounds

10 Ring Rows

10 Slow Air Squats

10 Barbell Goodmornings

Strength

1): Clean Deadlift (5 x 5)

Deadlift starting in the standard Clean position; the goal is to reinforce the 1st and 2nd pull during the clean.

2): 3 Rounds, Superset (No Measure)

10 DB Bentover Rows/side

20 Lat Pulldowns

3): 3 Rounds, Superset (No Measure)

12 Weighted Hip Extension

12 Walking Farmer Carry DB Lunges

4): Sled Push

3 Lengths (there and back) Heavy Sled Push

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