WARM UP – MOBILITY
Dynamic lower body and core warm-up / activations
Green band posterior chain floss
Review and warm-up barbell good mornings, glute bridges, and deadlifts
WOD A
20 mins to build slowly to a heavy single or 1RM deadlift
Build by feel to a heavy / quality / safe single for today.
Aim to build a little heavier that your 2 reps completed 2 weeks ago, July 20th. (measure added for reference)
If you are new to lifting / crossfit, keep reps up in the 3-5 range and work on consistency at moderate weights.
DEADLIFT
DEADLIFT X 2
WOD B
In remaining class time complete 3 working sets of:
6-8/leg Staggered stance barbell good mornings @3,1,1,1 (take bar from the floor)
10-12/arm 3 point rows (heavy DB or KB)
12-15 barbell hip thrusts (upper back on bench, barbell in the hip crease)
16-20 Dumbbell plank drag throughs
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Partner up to share 2 barbells / DBs / KBs / bench etc. and follow each other through.
Short 20-30s rest between exercises as needed
Optional Conditioning
1000M SKI ERG FOR TIME
