CFWS Teens, Friday 25th November 2016

Nov 25th, 2016

Category: Blog

CFWS Teens, Friday 25th November 2016

Correct Deadlift form is taught in all of our youth programs from a very early age. Kids need to pick stuff up (ever asked them to tidy their room or help out in the garden?) so they may as well learn to do it correctly – just because it may be a barbell or other object in a gym, doesn’t make it “unsafe” to do it as an adolescent.

The deadlift requires us to incorporate our entire body to perform the lift; therefore, engaging the largest muscles in our body which helps to make us stronger. It is also one of the best ways to develop a stronger posterior chain (glutes, lower back, hamstrings, etc.) which is not only essential for athletic performance, but very handy in day day life.

Warm up:       

Mixed Tabata – 2 tabata rounds of each, twice through

Squats

Push ups

kettlebell swings

kip swings

 

Strength –

Deadlift

Review set up position and bar path

Establish a safe working weight then complete 3 sets of 10.

Prep:   

30 sec dead bug

30 sec groiner on each side.

 

WOD:            

AMRAP 9

2 Front rack box step ups

1 Pull up

Increase the reps of each movement by 1 rep each round

 

Challenge –    

Tabata Core

Plank => L side Plank => R side Plank => Flutter kicks =>

Hollow hold => Sit ups => V-up => Mountain climbers

REST 1 min => REPEAT