Aug 19, 2015

Thursday 15.08.20

Warm Up
- Dynamic stretching
- 3 x 10 hip-back extension

Main WOD
- Accumulate 1.5 minutes in L Sit, then

Dead Lift
- 3-3-3-3-3-3

Mobility WOD
- Couch and pigeon stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Remember the points of performance for the deadlift:

1) Lumbar curve maintained throughout movement
2) Keep the weight in your heels
3) Shoulders slightly in front of the bar on setup
4) Hips and shoulders rise at the SAME rate
5) The bar remains in contact with the legs throughout the movement!!!
6) Movement finishes with hip completely open and knees straight.

Mobility WOD
- After running and doing deadlifts your lower extremities probably need some work.  Spend two minutes in each position for each leg.

4 comments:

Devon McCuan said...

L-sit 30 20 20 20 working on getting those legs out in front of me!
Warmup 135x3 145x3 155x3
WOD 165 175 185 185 185 185

monroe said...

Keep working it Devon!
Lsits, warm up, then 255 x 3 x 6

Cedric Burden said...

185#-225#- 4x 275#

Kevin McDonald said...

L-sits: 30, 30, 15, 15.
WOD: 205, 225, 235, 245, 255, 275 - 3 reps each.
First DL with a bar in over a year - worked some with DBs. Wasn't sure how it would go. Felt great - I credit the planks and L-sits.