6/30/20

Five Lakes CrossFit – CrossFit

Warm-up

Deadlift warm up (No Measure)

10 Leg Swings

5 Single Leg Shoulder Bridge

10 Toe touches

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach

10 Leg Kick to Opposite Hand

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out

Strength

Sumo Deadlift (5×3)

Wide stance set up, and use a more upright torso than a conventional deadlift. Be especially aware of the mobility/strength of your groin/adductors. Don’t push the weight today, just get a feel for the movement. If you have time, check out this video from one of the best sumo deadlifters in the world.

https://youtu.be/9EHqdyPVzJ0

Use the “top down” method to determine your starting position. You can skip to 4:30 in the video to see this.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

12 box jumps

6 deadlifts

3 power cleans

-use same weight for both barbell movements

Minimal Equipment WOD

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

12 box jumps

6 DB deadlifts

3 DB power cleans

-use same weight for both barbell movements

No Equipment WOD

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

12 tuck jumps

6 inch worms

3 big broad jumps

Compensation

Down Dog

Up Dog

Calf stretch

childs pose + lat stretch