CrossFit Fundamentals
Tuesday, February 11, 2020
Warm Up
“Mobilize / stretch
3 Rounds
300m row
10 scapular pull up
30s pallof hold R/L”
Gymnastics
“Pull up Progression
– Ring rows
– Banded pull up”
Skills
Deadlift
– Stance set up: shoulder width stance, butt above knee
– Bar set up: mid shin, shoulder in front of bar, grip outside shoulder
– Midline stabilization
– Weight on heels
– Stright bar path (bar close to body)
– Full RoM (hip extention when standing up)
Sumo Deadlift High Pull
– Stance set up: wider than shoulder stance
– Bar set up: mid shin, shoulder in front of bar, grip inside shoulder (narrow grip)
– Midline stabilization
– Weight on heels
– Movement: deadlift – shrug – pull
– Mind on timing and speed
Metcon
FM.20.02.11
“For time
5 Rounds of
2 Laps Run
10 Deadlifts
2 Laps Run
20 Ring Rows”
