Whiteboard Brief

• Provide workout overview
• Review stimulus notes
• Provide mods & subs overview
• Ask for injuries & limitations

General Flow 

• Get out barbells & abmats
• Down dog to up dog 
• Spiderman and reach
• Samson stretch Right
• Samson stretch left 
• Down dog w/ foot pedal
• Quad pulls 
• Cossack squats 
• Abmat sit ups 
• 200m run 

‍

CT Barbell Flow :15-:20 each

• Goodmornings
• Back Squats 
• Elbow rotations 
• Press & reach 
• Stiff leg deadlifts 
• Front squats

Deadlift | tell, show, do, check 

• Establish stance, grip, & set up 

1. Bar over middle of foot
2. Bar in contact with shins 
3. Shoulders over bar 
4. Eyes forward

• 5 Cued reps hips to above knee

1. Hips back first in the descent
2. Bar close

•  5 Cued reps above knee to mid shin 

1. Knees out of the way 

• 5 Cued reps mid shin to standing 

1. Driving with the legs, pressing heels into the ground
2. Shoulders and hips rise together until bar passes knee

• 5 Lightweight cued reps 

1. Focus on pushing the earth away to stand the barbell up 

• 5:00 To build to workout weight

‍

• N/A‍

Practice Round 

• 200m Run
• 5 Sit ups
• 5 Deadlifts

Break

Workout adjustments if needed

Look For

• Deadlift

1. Flat back.
2. Emphasize a neutral spine throughout the lift. The back should maintain its natural curvature, and athletes should avoid rounding or hyperextending the spine.

• Run

1. Pacing.
2. Pay attention to whether athletes are completing the run within the suggested time domain. Encourage modification for remaining rounds if necessary. 

• Sit ups

1. ROM.
2. Athletes' shoulders should be in contact with the ground and then pass through their hips each rep.

‍

•  Post Workout Clean Up & Chat (55-60 Minutes)