July Kettlebell Deadlift Challenge
July Kettlebell Deadlift Challenge
What is the Kettlebell Deadlift challenge?
• The kettlebell Deadlift challenge is simple. You will take a moderate sized/weight kettlebell and perform 10 reps 3 times per week during the month of July. Each rep will be performed at a tempo of 5 seconds down, 1 second up, and a 1 second hold at the top. This challenge will reinforce the posterior chain by building strength, range of motion, and motor control. The challenge runs from July 1st thru July 26th.
The Lunge Challenge includes:
• Deadlifts per day (rules are located above)
Goals for the challenge:
• Improve the Strength of the Deadlift.
• Improve the Range of motion of the hips.
• Improve the motor control of the hip hinge.
• Build those glutes up. Again
Dates to remember:
• July 1st – July 26th (KB Deadlift Challenge)
Things to know:
• Get with Wellness Center Staff by Monday, July 1st to receive a card and start your lunges.
• After you have recieved a KBDL challenge card (keep up with your card). Wellness Staff will sign each day that you complete your session of KB Deadlifts. (At your convenience, dates have been assigned for each day on your card).
• You will be responsible if you cannot attend the gym that day, to video your lunges for that day and either post it to the Choctaw Wellness or Choctaw CrossFit Facebook pages or show to a coach to be verified and signed off.
• If you complete 100% (12/12) you will receive 15 Well Bucks! If you complete (10/12) you will receive 8 Well Bucks! So, if you want those Well Bucks, be consistent!