CrossFit Lackland – CROSSFIT
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Deadlift Warm-Ups (No Measure)
30 Seconds of Downward Dog
30 Seconds of Upward Dog
10 Inch Worms
10 Side Lunge (ea side)
10 Up and Over the Fence (ea side)
10 Single Leg Touches (RDL) (ea side)
Downward Dog – With both hands and feet on the ground, push your hips up and back. This helps wake up your lower back and thoracic spine.
Upward Dog – Drop your hips as close to the ground as possible and pull your shoulders back, opening up your chest.
Inchworm – Begin in a plank position, then walk your feet as far forward as you can. This exercise helps warm up the hamstrings and ankles, which are key in the deadlift.
Side Lunge – Step one foot to the side and bend that knee, keeping your weight on your heels and your chest up.
Up and Over the Fence – Lift one knee and swing it out to the side. Plant that foot on the ground so you are in a deep lunge position, then sweep your chest toward your back foot. Finish in a side lunge before standing up.
Single Leg Touches (RDL) – Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.
Deadlift @ 75% of 1 RM +25% Accommodating Resistance (5 sets of 3 reps)
Deadlift (Find 1 RM)
3 RFT of:
100 DU’s (L4/3), 75 DU’s (L2), 50 Attempts (L1), 200 Singles (25 KBS, 70/53 lbs (L4), 53/35 lbs (L3/2), 35/25 lbs (L1/