Durability
Hip Lifts + Band Abduction – 2 min AMRAP x 1 set
Skill/Strength
Warm Up
WOD
3 Rounds – completed quickly with perfect form – not for time
Floating Clean Deadlift – 8 to 12 reps (Unbroken & Slow)
Jumping KB Sumo Deadlift – 15 to 20 reps (Touch-n-Go & Quick)
1-Leg Hip Thrust – 15 to 20 reps per leg (Touch-n-Go & Quick)
3 Rounds – completed quickly with perfect form – not for time
Staggered Stance KB RDL – 10 to 12 reps per leg (Touch-n-Go & Slow)
Rear Foot Elevated Split Squat – 10 to 12 reps per leg (Unbroken & Slow)
Weighted Side Plank – 20 to 30 seconds
Athletes, there are 18 working sets listed above and ALL of them should be difficult. Adjust your weights down and/or your reps down from set to set as you accumulate fatigue but never decide to leave good form just to get more reps. This type of work is so amazing considering it will directly improve your strength on the major lifts while also lowering your risk of overuse injury. You can’t beat that!
“When you attempt to build capacity on dysfunction, you are actually deepening the attractor state of compensation; thus you’re building compensation, not capacity”
-John Quint
Scores from Wednesday
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