NEW Schedule effective next week!
YiQi – CrossFit
3 Rounds of:
10 x 10m Shuttle Runs
10m Alternating Toe Touch (hamstrings)
10m Alternating Quad Stretch Hinge Toe Touch
10m Bear Walk
10m Inch Worm
Buy out: 20 Controlled Hip Hinges (use PVC on back if needed – touching head, bra strap, and butt)
Glute and hamstring Smash w/ Lacrosse Ball
(use a box, when you find a tight area on the hamstrings raise your leg a few times) (2 min total)
Banded Hamstring Flossing (30 reps each leg)
5 sets of 1 Deadlift
Warm up with:
10 reps with empty bar
5 reps at 50% of your 1 rep max (1RM)
5 reps at 60% 1RM
3 reps at 70% 1RM
Starting at about 75% 1RM perform 5 increasingly heavy lifts, resting 2 minutes after each, aiming for 100% or 100+% of your 1 rep max.
Deadlift (5 singles)
Score best lift.
2k Row (Time)
Max Effort 2k Row