“Tummy Time”


Barbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-ins

Crossfit Epically Awesome – CrossFit Epically Awesome


1 Minute


Single Leg Glute Bridges (30s Each Side)

Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

45 Seconds

Hollow Hold

Glute Bridges (Both Legs)

Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo)

30 Seconds

Superman Hold

Side Plank (30s Each Side)

Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Lesson of the day



The focus today on both the toes to bar and deadlift is lat engagement. On the toes to bar, the lats are responsible for keeping the rhythm of the kip swings. If the lats don’t do their job, we end up swinging all over the place. In the deadlift, the lats are responsible for keeping the barbell close to the body. If the lats aren’t working here, the bar can float away from the body – making the weight harder to control and likely causing athletes to round their backs.

Toes to Bar Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbow

Knees to Chest

Deadlift Movement Prep

30 Seconds Banded Deadlifts (Each Partner)

30 Seconds Deadlifts (No Band)

*Build to Lighter Barbell Weight*

WOD and strategy

“Tummy Time” (Time)


Toes to Bar

Deadlifts (205/145)

Lateral Barbell Burpees

* “”Tummy Time”” is a down and back triplet workout that should take between 15-22 minutes to complete


* Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

* Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

* Less is more on the toes to bar and deadlifts, especially since we climb back up to 12 and 15 reps of each movement following the set of 9

* Breaking these up early on often can help minimize long breaks and excess muscular fatigue

* The goal is to break these up before hit a big wall in order to come back strong for the next set

* Below are some thoughts on how to approach each set:

* **Sets of 15:**

* 5 Sets: 3-3-3-3-3

* 4 Sets: 4-4-4-3

* 3 Sets: 5-5-5

* 2 Sets: 8-7

* **Sets of 12:**

* 4 Sets: 3-3-3-3

* 3 Sets: 4-4-4

* 2 Sets: 6-6

* **Sets of 9:**

* 3 Sets: 3-3-3

* 2 Sets: 5-4


* On the lateral bar burpee, you do not have to stand to full extension when jumping over

* You can step up or jump up out of the burpee, but must have a two foot jump over the bar

* The goal is to simply find a solid rhythm on the lateral bar burpees

* The benefit to going smaller sets on the deadlifts and toes to bar is that it helps you keep a good pace on the burpees

* If you know you’re trying to go for a set of 12 unbroken toes to bar after the burpees, you’re probably going to slow down your burpee pace quite a bit

* If you know you’re doing sets of 3-4, you can push the pace on the burpees more knowing that you just have to complete a small set


[Click Here](https://youtu.be/VgqIj7VW48M)



1 min each body part/side





Scorpion Stretch

Upward Dog

Chest Stretch (against rig)

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