NewEra CrossFit – WOD
1: Metcon (No Measure)
4 x 8
DO NOT GO HEAVY. This is not about weight as much as it is about moving effectivly.
As we complete the movement, unlock the knees. We want to maintain a very slight bend (almost invisible to the eye), so that we are moving through the hamstrings, and not through the ligaments of the knee. Initiate by sending the hips backwards, and as our torso pitches forward, our knees are frozen in place. They do not bend any further, which is a very common fault in the good morning (exaggerated, it looks like a shallow squat with the torso pitched very far forward).
Our most important piece here however is the stability of our midline. Before we descend into the repetitions, our back is set and our abdominals are firing hard. This is a phenomenal movement for strengthening the lower back and hamstrings, but we must maintain proper mechanics to move safely through so.
OPF: Metcon (Time)
50-40-30-20-10: AbMat Sit-Ups
21-15-9-6-3 Calorie Row
10-8-6-4-2: Deadlifts (275/185)
The weight on the deadlift should be a weight that you can complete 15+ repetitions unbroken when fresh.