CrossFit Barwon – Elite Chinese weightlifting
Breif
What are your major goals in doing CrossFit
– commit to them and put them on the board.
Breathing Technique – why?
– 10 Breaths crocodile breathing
– 5 minute box breathing with feet elevated
Practice
Pushup Series (No Measure)
Master the following positions
Hollow position
Front Support
Elevated Pushup
Pushup
Dip
Handstand
Hinge Series (No Measure)
Master the following shapes
2 Hand rule/bracing sequence
Posterior band pulls
Negative Deadlift with pcv
Barbell Deadlift
Sumo Deadlift
Warm-up
Warm-up (No Measure)
3 rounds for position
15/12 Cal Row on rowing ergo’
15 Band Pull Aparts
Conditioning
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups