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“Dead Space”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Easy Shuttle Runs

Walking Samson Stretch [Video](https://youtu.be/jGVMgxjPORo)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch [Video](https://youtu.be/tGxCop_0yRQ)

Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

Wall Sit (Just Below Parallel)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

Lesson of the day

SHUTTLE RUNS

Speed Through the Middle

With a lot of transitions in our Shuttle Runs, the best place to find speed is when we’re coming out of the turn. Race Car drivers don’t approach turns at full speed. They hit the brakes a little and speed up when the course straightens out. Same thing on Shuttle Runs. Move under control when you approach the cone and hit the gas coming out of the turn.

Movement Prep

5 Moderate Shuttle Runs

5 Faster Shuttle Runs

JUMPING LUNGES

Points of Performance

The jumping lunge is an advanced version of the walking lunge or step back lunges that we do more often. This dynamic lunge variation will increase the heart rate and tax the leg muscles more than a traditional lunge would. It fits in well to these high intensity intervals. ***See the Daily Video for a breakdown of the jumping lunge.*** Here is a summary of a few key points of performance:

1. Alternate Legs Every Rep

2. Front Knee Behind the Toes

3. Front Heel and Back Toes in Contact with Floor

4. The Back Knee Gently Kisses the Ground

5. Reach Full Lower Body Extension Between Reps

Movement Prep

Establish Bottom Position

20 Seconds Reverse Lunges

20 Seconds Jumping Lunges

Movement Subs

20 Alternating Reverse Lunges

50′ Walking Lunge

DEADLIFTS

Shins

Just like in the bottom position of the jumping lung, we want a relatively vertical shin in the set-up position of the deadlift. This vertical shin allows for a better bar path than if the knees were driving forward excessively towards the toes.

Ground Contact

In the lunge, we don’t want to slam our back knee into the ground. In the deadlift, we don’t want to slam the barbell into the ground either. We show control in the movement by tapping the bar on the ground instead of trying to bounce it off the floor.

Movement Prep

*With Very Light Weight on the Bar: *

Establish Set-up Position

30 Seconds Slow Deadlilts

WOD and strategy

“Dead Space” (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs
DESCRIPTION & STIMULUS

* In today’s conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins

* Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

* Record all 5 times, with the score being the slowest of the 5 rounds

* We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery

STRATEGY + WOD

* With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout

* In fast paced workouts like this, it’s easy to come out blazing fast, only to slow down later on

* Since there is rest built in, push the pace, but find a speed you can still hold beyond the third round

* Solid pacing means keeping the fastest and slowest rounds within 10 seconds of each other

SHUTTLE RUNS

* Set cones 10 meters apart, counting a rep every time 1 point of contact touches beyond the cone

* If unable to Shuttle Run, complete one of the following:

* 200 Meter Run

* 250/200 Meter Row

* 14/10 Calorie Assault Bike

JUMPING LUNGES

* We’ll alternate legs each rep for a total of 10 each side

* Ensure full lower body extension on each rep

* We can substitute 20 reverse lunges (no jump) as needed for this movement

DEADLIFTS

* Choose a moderate barbell weight that allows for unbroken sets of 7 deadlifts throughout the workout

DAILY VIDEO

[Click Here](https://youtu.be/wMBsCRxCCZw)

Yoga/Mobility

Foam Roll – 1 Min Each

Lower Back

Glutes

Hamstrings

Calves

Quads

Stretch – 30 Sec Each

Calves

Couch Stretch

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