Westbound CrossFit - Coach Loni
1200 - 10 of us
Warm Up
Banded good mornings
Hamstring sweeps
Glute march with feet on bench
Lunge to leg extension
Sit ups
Plank
Copenhagen hip lift
GHD Hip Extension
Deadlift positions and priming
Strength Supers
A: (15:00)
Every 3:00 x 5
Deadlift
5-4-3-2-1
+
20 GHD Sit up OR 25 Abmat sit up
*advanced athletes can add load.
B: (15:00)
Every 3:00 x 5
15 GHD Hip Extension or 20 Banded good morning
*advanced can add load to hip extension.
+
10 Copenhagen hip lift each side
RXConditioning, Intermediate, Baseline: All athletes follow same format. Adjust load and body positions for scaling.
Part A - Deadlifts 225-255-285-315-325 and 15 abmat sit-ups per round
Part B - 6 Copenhagen Hip Lift and 10 GHD Hip Extensions per round
Cue Copenhagen to straighten torso
Cue Hip Extension to be further off pads
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