Home of CrossFit Sanctify!
1 Comments

Friday 03.14.13

DL_start

14.2 details can be found here.

Pre-hab/Skill

A1. Low-amplitude lateral box jumps, bounding, 3x12 each way
A2. Bent-over reverse flies (DEMO), 3x15
A3. MB front rotational scoop toss (DEMO), 3x10 each

Notes: On the reverse flies, I want your to stay in external rotation throughout the entire movement. What's one of the easiest ways to accomplish that? Keep you're palms forward and your thumbs out/up the whole time. Your elbows should have a SLIGHT bend to them. Make it look like they do in the demo video. Also, on the front scoop tosses, make sure your SHOULDERS ARE ROTATING. Some of you have a tendency to just use your arms/biceps. That's a nice fringe benefit but not the main focus of this movement. Use your hips, torso, shoulders together as a unit to generate some powerful rotational force on this. Don't just go through the motions. Watch the demo!

101 & 201

A. Deadlift, 15 minutes to build to a heavy (not maximal) single

Notes: Technique will be of utmost priority. Do as few reps as possible to get in the vicinity of 90%.

+

AT 70% EFFORT:

"14.2"

Notes: I just want you to "feel" this one out. Changing the weights with as little time wasted as possible will be of utmost importance. Figure out which box jump technique you'll use. Decide when you're going to break the reps. Do you want to go out fast on the light reps or stay calm and save yourself for the heavy weights.

+

Restoration: foam roll low back/glutes/hamstrings, stretch hip flexors, spend 10 minutes easy on the AD or erg.

Post results and how it feels to Facebook.


Comments

1 Comments
Mary
March 13, 2014 9:39 PM
Mary
I think you mean 14.3. Am trying to forget 14.2. :)