LIFT, LIFT, ASSAULT

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CrossFit WODIMG_0116

Skill Test –  Max box jumps in one minute (24″ M, 20″ W)

Screen Shot 2014-06-16 at 10.14.15 PMDeadlift

  • 3-3-3-3-3

Bench Press

  • 3-3-3-3-3

Burner – 2 min Assault Row Test (cals)

Strength Focus WOD –

Box Squat w/ BandIMG_0112

  • 3-3-3-3-3 at 80%

Comp Squad Extras –

3 × 60 cal Row, 1:30 rest

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Amanda H. dropped in for a class today from CrossFit Segeyn.

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Deadlifting through Geometry – When dead lifting your body will start by forming different angles. The line of the back to the hip, the line of the femur to the knee, and the line of the arm down nearly vertical shins down to the barbell create a generally equilateral triangle for most people.  Depending on limb lengths and torso lengths, this can vary a few degrees per individual.  The lift will move in an upwards motion straight up the shin and should continue to drive up by pushing from the heels, keeping the torso at a constant angle until the bar crosses the knees.  Then, by pulling the hips forward once the bar crosses the knees, keeping the back straight and tight through the entire movement and maintaining the torso within a constant rectangular box, the bar stays close to the body and aligns with the straight, vertical plane of the body.  Once the shoulder, hip, knee, and ankle align by coming to full extension, a rectangle is created through the entire body structure.
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