Wed 2 Jul

Posted: July 1, 2014 by ollyoz in Uncategorized

Warm Up

Run 600m x 2 building pace on second lap

20m Lunge walks

JYD

Bergener

3×10 Good Morning – empty barbell

Hip and Back Mobility

WOD

a. 5×5 Deadlift – build up to working sets @ 75% 1RM

now check out these poses; http://www.tabatatimes.com/5-post-crossfit-yoga-poses-for-deadlifts/

b. Yoga poses! 2 minutes each side.

Half Split – Start kneeling, with the toes un-tucked, and extend one leg out in front. Flex the foot of the straight leg and point toes straight up. While maintaining a flexed foot, keep a slight bend in the knee to prevent hyperextension. On an exhale, gently fold forward over the straight leg. Fingertips come to the front of the shin or the ground on either side of the leg. Keep the hips hugging together and reaching the extended leg’s sit-bones back toward the back heel. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Low lunge twist – Start in a runner’s lunge with the right foot forward, back left knee down and back toes un-tucked. Squaring off the hips, place the left elbow outside of the right knee and bring the hands to touch. Inhale to lengthen the spine forward and on your exhale, gently twist to the right. Allow the hips to soften towards the ground and the spine to twist. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Eye of the needle – Start by lying on the floor. Bend your left knee and place the foot on the ground; right foot will go over and above your left knee. While keeping the right foot flexed, draw your left knee into your chest. You can choose to grab the back of the left thigh or front of the shin. Continue to press the right knee away from your chest as you draw your left knee in. Breathe in and out through the nose to allow the glutes to relax and stretch for up to two minutes, then switch sides.

Forward fold with twist – Start standing with feet hips’ distance apart. Exhale and gently fold forward and softly bend the left knee. While keeping your left fingertips on the ground in front of your left foot, inhale to lengthen your spine forward, then exhale to reach your right arm up and open the chest to the right. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Reclined spinal twist – Start by lying on your back and draw one knee into the chest, keeping the other leg extended on the ground. Gently draw your knee across the body. Let the shoulders drop down to the ground. Breathe in and out through the nose to allow the low back to relax, and stretch for up to 2 minutes then switch sides.

 

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Comments
  1. Paddy says:

    Deadlift 5 x 5

    5 x 90kg
    5 x 100kg
    5 x 100kg
    5 x 105kg
    5 x 110kg

  2. dave H says:

    Dead Lift 90, 100, 100, 105, 110
    Yoga was subbed for a
    3 RFT
    600m
    25 Burpees
    5 Pull Ups
    15:45

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