- Christmas Party is Monday December 16th at 5 pm!
- New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.
I know you guys have probably already heard it last week, but we haven’t seen many goals on the goal board. We started doing monthly focus’s to help you guys come up with some goals. Also when I am able to see your goals, it helps me know what to program. If 10 people want to PR a back squat, it tells me I should probably throw in some back squats for the month.
So help me out, and yourself by writing down a goal. And then of course start working towards that goal! Movement quality, showing up on heavy days, actually putting focus on that movement when you come to CrossFit and not just going through the motions, all of that can help you get those goals you want!
So come up with a goal and write it down! And then of course get to work!
Some sumo deadlift high pulls on the menu today. The sumo deadlift high pull (SDHP) is an often overlooked movement in CrossFit programming. However, the movement pattern of the SDHP is invaluable for learning to transfer power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency. This skill is seen in many other sports applications such as rowing, throwing, and weightlifting. Additionally, with its large range of motion, significant contribution from most major muscle groups, and the potential for fast cycle time, the SDHP proves to be a very useful conditioning tool.
10 DB Bench Press
10 DB/KB Bent Over Row (each arm)
B. “Singled Out”
2 Sumo Deadlift High Pull, 2 Ring Dip
4 Sumo Deadlift High Pull, 4 Ring Dip
6 Sumo Deadlift High Pull, 6 Ring Dip
*Continue to add 2 reps until time runs out, how far can you get?