Monday November 7, 2016

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: 5-4-3-3-2-2-1-1

WOD

5 RFT

7 Deadlifts @ 275/185

30 Air Squats

7 Handstand Push Ups

Reminder

Don’t forget to register for the WOD “Armistice” with Team Red,White and Blue, hosted at Crossfit Anchorage Saturday November 12, 2016 at 10am with a social at Gallo’s to follow.

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