We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.
Today's skill work: summo deadlift high pulls
10 reps and rest 2 minutes - 7 rounds
75-95lb men, 45-65lb women. Work to correct any core to extremity violations. The major fault is pulling too early with the arms. Drive the weight upward with a powerful leg and hip extension, followed by an upward shoulder shrug and then and only then flex the elbows and pull the bar or kettlebell up under your chin. Quickly lower the bar while maintaining a neutral back, rinse and repeat.
Cool down: Turn the clock back on and do 300M row and 15 wall balls, 4 rounds for time. Cheers!
Warmup: CrossFit Warmup - 2 rounds, 12 reps each movement
Thursday, March 4, 2010
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