7/18/20 Training

CrossFit Newtown – CrossFit

9:00
Meeting ID: 254 557 154
https://zoom.us/j/254557154

Warm-up

Warm-Up

4 Rounds

5 Sumo Inchworms

5 Single Leg Glute Bridge – R

5 Suitcase Deadlift – R

:20 Hollow Hold (Ground)

5 Suitcase Deadlift – L

5 Single Leg Glute Bridge – L

Mobility:

Hip Opener 1:30 per side

Skill Work

Standing Lumbo Pelvic Flexion:

Skill Work

Empty Bar Work 6 slow reps (positons)

Sumo Deadlift

Conventional Deadlift

Every 2:30 minutes x 4 sets

Athletes should increase weight each round to a working weight

6 Touch and Go deadlifts + :20 HS Hold or Pike on Floor

6 TNG Deadlifts + 3 Kick ups + Slow negative or 3 Negatives with Pike from Floor

6 TNG Deadlifts + 2 Kick ups + Knees Down + Butt

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CFV

WARM UP

2 Rounds

1 Minute Run

8 Lateral Leg Swings each side

8 Yoga Push Ups

8 Bird Dogs

METCON

5 Rounds

:45 Bear Crawl (10ft increments if possible)

:45 Burpees

:45 Lateral Shuffle (10M back and forth)

:45 Mountain Climbers

Rest :15 after each exercise

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