190429

28
Apr

190429

Community Fitness Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

3 Rounds:

6 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side

Weightlifting

Sumo Deadlift (2 x 7, 1 x AMRAP @ new work weight)

8-10 reps: add 5 lbs next week

11-13 reps: add 10lbs

14+ reps with a cap @ 20 reps: add 15 lbs

*follow this same protocol as last month for Bench & Squat as well*

Kang Squat (3 x 6 across)

super with 4-7 strict pull-ups

Unilateral DB Romanian Deadlift (3 x 8/side)

super with 4-7 strict pull-ups

Isometric Hip Extension + Row (3 x 10)

use appropriate KB loading