Dec 14, 2016

Thursday 2016.12.16



Warm-up:
- Row or Run 800m
- 3x20 Kettlebell Swings
- 5-7mins individual focus areas as desired

WOD:
Deadlift - 3-3-3-3-3-3-3-3-3-3

That’s right, 10 opportunities to practice your set up. Aim to peak around set 7, then back off for the remaining sets.

Here’s a great tutorial on deadlifting from CrossFit Austin: http://crossfitaustin.com/recap-key-components-deadlift/

Cool Down:
- Dead-hang from Rig (1 min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

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Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

2 comments:

Matt Slyder said...

Peak 325 (8400# total)
Then PR long time goal of 200% body weight @ 340# Yes!
Then 100 situps

monroe said...

Congratulations Matt!