17-08-2017

Announcements

NEW Schedule effective next week!

YiQi – CrossFit

Warm-up

Warm-up

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)

Mobility

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)

Weightlifting

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

Working sets:

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.

Metcon

2k Row (Time)

Max Effort 2k Row