02.04.2020 CrossFit Total

Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio


Mobility
RNT squat x 10 reps  https://www.youtube.com/watch?v=jJc6tsOQVVc
RNT foot stability x 1:00 practice  https://www.instagram.com/p/B7PPCntgT9Z/
Hips:  90/90 hinge
           wall sit banded abduction
           wall sit with adduction
https://www.instagram.com/p/Bzt0C0HleOO/

Lumber Spine stability- static raises x 10-15 reps each side
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)




WOD
CrossFit Total
The sum of your best lift for each:
strict press
back squat
deadlift
You are allowed 3 attempts at each lift.


Advice:  Start with the back squat and do 1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%. Take a short breather and then move onto the press. You should be fairly warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets; say 1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%.

The same goes for the deadlift. Once you begin I would recommend your first attempt be a weight you know you can hit for a triple. Then your second weight should be something you know without a doubt you can hit for a single. If all is well, go for that new PR on the third attempt. Focus, visualize, deep breath, hold, and crush your previous PR!

February Monthly Challenge
day 4- pistol 4 reps each side.  Be sure to alternate sides

OR touch down squats