Sep
15
2020

TUESDAY

YOU NEED TO UNDERSTAND THAT YOU DO NOT NEED TO DO THE RX WEIGHT BECAUSE ITS ON TH BOARD.
YOU SHOULD ALWAYS BE MODIFYING THE WORKOUTS TO SUIT YOU, NOT YOU SUIT THE RX WEIGHT. THAT’S INSANE.
IF YOU DON’T WARM UP, ALWAYS TRY TO DO THE RX WEIGHT AND NEVER STRETCH AFTER YOU ARE GOING TO GET INJURED. NO MATTER WHO YOU ARE, YOU WILL GET INJURED.

WARM UP: *DON’T IGNORE THE WARM UP, DO IT FOR THE DEADLIFTS IT WILL HELP YOU STAY HEALTHY AND KEEP INJURY AWAY.

1. GRAB A 25# PLATE, HOLD IT OUT IN FRONT OF YOU AND SQUAT ALL THE WAY DOWN KEEPING YOUR BACK STRAIGHT. HOLD IT FOR 30 SECONDS,
MAKE YOUR WAY HALF UP SQUEEZING YOUR GLUTES AND CORE TIGHT.
THAN BACK DOWN TO THE BOTTOM AND HOLD FOR ANOTHER 30 SECONDS.
2. GRAB A SMALL BAND THROW IT AROUND YOUR KNEES AND GET DOWN ON THE GROUND ON YOUR BACK HEELS BY YOUR ASS AND RAISE YOUR HIPS IN A BRIDGE POSITION SQUEEZING YOUR GLUTES.
HOLD FOR 20 SECONDS AND RELEASE TO THE BOTTOM FOR 3 SETS OF 20 SECONDS.
3. COMPLETE 6 SETS EACH SIDE OF BIRD DOG POSE.
HOLD FOR 15 SECONDS EACH SIDE ALTERNATING TILL YOU COMPLETE 3 EACH SIDE.

THEN…

DEADLIFT
COMPLETE 6 SETS OF 4 REPS
4 REPS EVERY 90 SECONDS
***KEEP YOUR CORE TIGHT THE WHOLE TIME THROUGHOUT EACH REP!!!***

METCON:

3 ROUNDS
800 RUN
50 KB SWINGS @70/55
50 AB MAT SIT UPS

1. IN A LUNGE POSITION PUSH YOUR HIP THAT IS DOWN FORWARD TILL YOU FEEL THE STRETCH IN YOUR HIP, THEN REACH UP OVER YOUR HEAD WITH THE SAME ARM AND BREATHE INTO THE STRETCH, HOLD FOR 1 MIN EACH SIDE.
2. DROP EACH LEG DOWN INTO PIGEON POSE AND HOLD FOR 1 MIN ECH SIDE
3. SIT BACK INTO DOWN DOG AND HOLD FOR 1 MIN.
4. GRAB ONTO THE RIG AND SIT BACK FEELING THE STRETCH IN YOUR LATS AND HLD FOR 30 SECONDS.




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