CrossFit SFS – CrossFit
Warm Up (5-15 mins):
60 sec on a machine of your choice
12 x Dumbbell Death March steps (https://www.youtube.com/watch?v=NMIx-S_8VEY)
10 x DB Bent Over Rows
8 x V-ups
6 x Single Leg Deadlift (use dumbbells or no weight, 3 per leg)
Build up to 1rm Deadlift
There isn’t a better test of strength that is easier to teach and has such great carry over into nearly every sport or endeavor.
The idea is simple, from your tips of your fingers to the ends of your toes…. if there is a weak spot then this exercise will tease it out for you.find it.
Lets take it apart a bit.
1. Strength testing for the lower body, grip and upper body. You may have strong legs but does your trunk support this, does your upper back, can you hang onto the bar? Meaning, the rest of your body has to get stronger to support the increase in weight on the bar.
2. The three biggest predictors in humans is leg strength, grip strength and foot speed This lift ticks the first two boxes and its why this lift is such a good test of strength.
3. Strength takes time. The ultimate goal should be 2.5 bodyweight, this may take up to 4 years of training depending on where you are starting from.
4. Variants to this lift. Everyone can be put into a position to benefit from it. Depending on lever lengths, injuries and training age there is a way/technique to place everyone into a hip hinge position.
5. The deadlift helps in your ability to produce large amounts of force, as well as muscular coordination, thus improving your athletic ability and speed.
WOD (35-55 mins):
3 x AMRAP 3 minutes:
10 Hang Power Snatches (43/30kg) (STRIVE Hang DB snatch)
10 Bar Facing Burpees (STRIVE burpee over DB)
10 Overhead Squats (43/30kg) (STRIVE Goblet squat with DB)
10 Bar Facing Burpees
Max reps Ring Muscle Ups (STRIVE – ring row or DB row)
Rest 3 minutes between rounds
Hang Power Snatch: reduce weight, use dumbbell (single arm DB snatch)
Bar Facing Burpee: kickback burpee, step down/ step up burpee, target burpee (no jump over bar if doing this)
Overhead Squat: reduce weight/broomstick
Muscle Up: Bar Muscle Up, jumping muscle up, banded muscle up, strict pull-up, C2B pull-up, pull-up, jumping pull-up, ring tow
The barbell should be light enough that you can go unbroken for both movements, scale accordingly
Burpees over the bar can be bar facing or lateral (depending on class size)
Ideally, you should be getting at least 30 sec on the muscle ups each round
If this isn’t the case, consider scaling the weight further or scaling the reps back slightly (eg. 8 reps of each movement instead of 10)
Choose a Muscle Up scaling option that challenges you, but that you won’t hesitate to start immediately each round
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