VAGABOND CROSSFIT WOD 3/3/10
Position for the Deadlift… Coaching Points and Technique Analysis
1. Set Your Feet 12-15 inches apart with your feet 10-15 degrees turned out
2. First reach down and set your grip
3. Second, lower your hips to position
4. Third, Set your back into extension, but not hyperextend your back, as this will be counteractive and will cause some major problems
5. Make sure your head is anatomically set in the right position.. Key Point I received from Jim Wendller is to concentrate on an object 15 feet in front of you…
6. Get Ready to Pull Some Weight
Warm-Up:
Row 750 m
3 Rounds of Active/Dynamic Movements:
Inch Worm x 10 m
Spiderman Lunge x 10(5 each leg)
15 Squats
20 PVC Dislocates
Strength WOD: Rest Day
Met-Con/AMRAP WOD:12 Minutes of Work
6 Minute AMRAP of the following movements:
1 Strict Press
3 Strict Pull-Ups
5 Kipping Pull-Ups
Kevin’s Notes: Guys will use 95 lbs for Strict Press. Gals will use 65 lbs for Strict press. Big Dawgs for Guys can use 115 lbs for Strict Press. Big Dawgs for Gals can use 75 lbs for Strict Press.
Rest 1:00 Minute
6 Minute AMRAP of the following movements:
3 Push Press
5 Kipping Pull-Ups
7 Knees to Elbows
Kevin’s Notes: Guys will use 95 lbs for Push Press. Gals will use 65 lbs for Push Press. Big Dawgs for Guys can use 115 lbs for Push Press. Big Dawgs for Gals can use 75 lbs.
POST TIME.RESULTS TO COMMENTS: