Warm-up
Spend 2 minutes in Z1, then 2 rounds
5 inchworms w/up and down dog
10 Russian KBS
15 hollow rocks
:20 bar hang
Mobility
Banded hamstring mobility
Cat/cows
Strength
Deadlift – heavy single with band
*8 to 10 sets; building the entire time. No dropping.
*drape band over bar; only use bands discussed by your coach
Very familiar movement with a bit of a twist. As always, understanding the why is always just as important. Accommodating resistance is when you use something that makes the lift harder at the top than it is at the bottom. Think bands and/or chains. What this does for the body is requires the athlete to finish the pull with the big muscles and end in a deliberate position of engagement. This concept promotes 3 critical concepts…
1. Promotes strength and stability at the top of any lift, especially one that finishes OH
2. Creates strength at the top of a lift where sometimes momentum helps with lockout
3. Promotes acceleration of the bar instead of deceleration (transfers really well to the Olympic lifts)
Today we are only going to use the thinner black, purple or green bands. If you can find a band that creates a challenging enough resistance where it allows you to work up close to 80% of your 1RM, you have nailed it.
WOD
“Lemon and Lime”
3 rounds
20t DB snatches
40 wall balls
60 DU’s
Rest 2:00 between rounds
Nothing tricky here. Classic CrossFit triplet with a rest.
