Strength/Skill:
Romanian Dead Lift
Courtesy of CrossFit BN
Note flexed knees the whole time, hamstring contraction. This movement is great to help with the negative portion of a normal deadlift. By keeping the flexed knees, you get full engagement of the posterior chain. The increase in strength this will bring to your deadlift is so very vauable!
High hang cleans.
Courtesy of Train the Right way. Notice the trasition. We’ll start from going off the bottom of a dip/drive position (mid-thigh) to 2 inches from open hips, to 1 inch, to a full high hang, where the hips are fully open, and the only momentum build will be a high shrug to move the bar and then you QUICKLY drop under the bar.
We will only take a little bit of time working these two manuvers to get you familiar with them before we move on to…
WOD:
For time
21-15-9
Burpees
Pullups
On a WOD like these, having butterfly pullups comes in very handy. If you still do not have kipping pullups down, continue to work them. If you are looking to move to a more advanced move, Chris Spealer from CrossFit Park City gives a great progression video (thanks for finding this Joe!)…
Cash Out:
3×10 Reverse Hypers
3xmax reps bar dips
CrossFit Team Offutt Tactical Fitness 