Warm-Up.
12-Minute Mobility for Hip Hinge Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Nice post..
What does @4011, @3020, @2111 mean?
Hi Ryan! Those numbers after the @ sign are the tempo at which we want you to perform the movement. Each number represents a different part of the movement i.e. how long it should take to lower the bar on the RDL (4 seconds), hold the bottom (zero time), time to the top (1 second), then standing (1 second). You can read more about it here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/ Do not hesitate to reach out with any questions! You can always post a comment here or email me directly. michele@crossfitinvictus.com There are actually a bunch of people who post under the Performance… Read more »
Awesome, thanks for the help. Cheers