Friday, 4/7/11. Workout of the Day.

7 Apr

More sumo deadlifts.


SMR of the Day: Foam roller to the “quads”.

Pre-rolling: Perform a set of 12 Glute Bridges with a 1 second hold at the top of each repetition.

1.  Spend at least a minute on each leg.

2. Follow each minute with a 5/3/15 second (up/down/up) Wall Quad Stretch.

3.  After you’re finished rolling and stretching each leg, perform another set of 12 glute bridges with a 1 second hold at the top of each rep.  Feel for differences in ability to recruit the gluteals.

Activation: 100m Row Sprint.

*2 attempts.  Record times from rowing machine monitor.  Higher stroke rates and damper settings are not only acceptable, but recommended.  Have resting athletes stand on rowing machine to stop it from moving, especially when larger athletes are rowing.

Strength: Sumo Deadlift, peak set of 1 repetition.

*Remember to stay especially light if you are competing on Saturday.

Conditioning: 75 burpees for time.

**There will be a 10m cap on this workout.

*Do not do this if you are competing in the sectionals WoD on Saturday.  Substitute a light and easy row (5m or less, lower damper setting, instead).

CFCC Conditioning Bias (sumo deadlift of 450/250lbs or more):

Mobility, activation, then:


5 rounds for time:

5 sumo deadlifts, 275/185

10 burpees

20 double unders

*Competitors should rest for Saturday.

CFCC Strength Bias:

Mobility, Activation, Strength, then:

Sumo Deadlift:

1 set of max (GOOD, FAST, SAFE) repetitions at 80% of peak set of 1 repetition.

Rest ~5m

1 set of max repetitions at 70% of peak set.

Barbell Weighted Glute Bridges:  3 sets of 8-12 reps.

*As heavy as possible with good form.

Weighted glute bridges.


One Response to “Friday, 4/7/11. Workout of the Day.”

  1. crossfitcentercity April 7, 2011 at 8:17 pm #

    Is that girl doing her weighted glute bridges in the swimsuit that our female winner of the CFCC BCCC will wear?

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