Backbends and Deadlifts: How the Locust Pose Connects your Lifts – Yoga Instructor Christine

You’ll likely know the locust pose (salabhasana) as ‘superman’ as part of your warm-up, arch to hollow for example. Did you know that this pose is also a brilliant way to build strength in the back with a view to preparing the body for the deadlift, one of the fundamental lifts of CrossFit? At first glance, the pose looks quite simple, but don’t be fooled – correct alignment and muscular engagement is key, and this takes practice. Locust pose opens the chest, shoulders and neck while also working the abs and promoting mobility in the lumbar spine, the lower back.


Now, back to the deadlift – in this lift, the spine has to extend under load, and to achieve this, the spinal erectors and the quadratus lumborum (among others) have to get to work. To perform this movement safely, the curve of the lumbar spine needs to be maintained. This action of lifting the upper back without creating strain in the lower back is intense, and a common reason for injury resulting from deadlifts if performed incorrectly.

Practising the locust pose will help lengthen and strengthen the muscles involved in this movement and also improve your awareness of targeted muscular engagement in these areas. Throughout the cycle of our yoga class programming, we explore different variations of the locust pose including some that will also help promote overhead mobility – something most of us struggle with!

**Yoga at Thames is suitable for all levels – complete beginners are welcome! This class is also open to non-members – there are no pre-requisites for attendance, bring a friend! Visitors are welcome to drop in at a charge of £10, simply select the Yoga Visitor pass on Pike13.**

Week 4: Deload Week on the weights

We have a bit of a delaod on the weights this week but the WODs will be staying true to fashion so buckle up 🙂 If however you are feeling crushed with the increase in intensity of recent weeks then please please please – take it easy or slightly slower through your WODs this week. It will be better for you in the long run!


A) Front Squat or Overhead Squat
3 x 5 @ 65% (50% Front Squat)
Superset with:
3 x ME pull ups,
2 min rest

B) 12 min. AMRAP
20 Power Cleans 50/35kg
20 T2B


A) Push Press
3 x 5 @ 65%
Superset with:
Ring Dips, 3 x AMRAP @ 30X1 Tempo,
2 min rest

B) 5 sets, each in a 3 min window:
100m Sprint
12 Front Squats 70/50kg
*Score = total HSPU


35 min. AMRAP
20/18 cal row
25 Ab Mat Sit Ups
20/18 cal AB
25 Ab Mat Sit Ups
400m Run
25 Ab Mat Sit Ups


A) Back Squat
3 x 3 @ 65%
Superset with:
Sumo Good Mornings 3 x 8

B) 20 min. EMOM
6 KB Snatch (each) 24/16kg
8 Box Jumps 24/20


A) Deadlift
3 x 5 @ 65%
3 x 15 KB Teapots (each side)

B) For time:
1k Row
50 thruster 20/15kg
750m row
40 thrusters
500m row
30 thrusters
250m row
20 thrusters


A) 10 Minute window:
100 Wall Balls 9/6kg
100 Double Unders
*Your score is HSPU so Scale accordingly to get make sure you get there or to your selected scale !

7 Minutes Rest

B) 10 Minute Window
50 Box Jumps 24/20″”
30 Hang Snactch @40/30kg
Max Rep Burpees over the bar

*Score is Burpees over the bar ! 🙂