Monthly Archives: January 2013

CrossFit Hove workout of the day 22 January ’13

Individual strength/skill work

10 sumo deadlift hi pull
10 weighted box step

Again we’re addressing the posterior chain with our programming, aiming for better hamstring extension.
We teach our boxstep as a movement rooted in the heel so as we step onto the box and press the heel down it forces the movement to become hamstring driven hip extension, we want to avoid stepping up using the ball of the foot, this would result in a knee extension primarily engaging the quadriceps. This is again a valid movement but not quite what we wish to see today.

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