Foundational Movement

Deadlift

Set-up:

• Stance is with the heels between hip width and shoulder width
• Weight in heels
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Shoulders over or slightly in front of the bar
• Bar in contact with the shins
• Arms straight
• Symmetrical grip outside the knees, just wide enough to not interfere with knees
• Head neutral or looking on the horizon
• 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
• Bar maintains contact with the legs the entire time
• On return to the floor, push hips back while the shoulders move forward, delaying the knee bend
• Once bar descends below the knees and the torso angle is set, bend the knees to return the bar to the set-up position
• Finish:

• The movement finishes with the bar lifted to full extension of the hips and knees

Strength

Deadlift: 15 minutes to work to a single heavy (not a one rep max)

WOD

15min AMRAP

5 Deadlift (65% single heavy)

10 Bar facing Burpees

15 Knees to Elbow

CASH OUT

Max effort plank or 3 rounds (not timed): 10 GHD Hip extensions, 30 second plank