Warm Up
As a class:
Floor passes, warm up your hamstrings
- Butt Kicks
- High Knees
- Toy Soldiers
- Burpee Broad Jumps
- Walking Lunges Forward
- Walking Lunges Backwards
Foundational Movement
Deadlift
Set Up:
- Feet between hip and shoulder width apart
- Weight in the heels
- Back arched/lumbar curve locked in
- Shoulders slightly in front of the bar
- Bar in contact with the shins
- Arms straight/Elbows do NOT bend
- Symmetrical grip outside the knees, just wide enough not to interfere with knees
Execution:
- Drive through the heels
- Extend legs while hips and shoulders rise at the same rate
- Once the bar passes the knees, the hip opens all the way up
- Bar maintains contact with the legs the entire time
- Head neutral/neutral spine (looking about 5 feet ahead on the floor, NOT UP)
- On return to the floor, push hips back and shoulders forward slightly; delay the knee bend
Strength
Deadlift: 5 sets, 3 reps
WOD
12 Min AMRAP
5 Deadlift (225/155)
7 Burpee
9 Wall Ball (20/14)
**Emily will be here tomorrow, Saturday, at 0930 to teach Fundamentals. Please plan on attending.**