Up and Over

AM crew this morning

Javier gettin big airWarmup:

800m Run

3 Rounds

10 Squat

10 Dumbbell Press

10 Kettlebell Swing

Hip/Shoulder Prep

 

Wod:

30 Abmat situps

225 Pound Deadlift, 30 Reps (155# ladies)

30 Double-unders

95 Pound Overhead Squat, 30 Reps (65# ladies)

30 Pull-ups

 

Scaling Options

Deadlift - 185/135

OHS- 75/55, if athlete is in dangerous position to barbell OHS- use two dumbells (35/15 m/w)

NOTES IN FULL POST

 

Trainer Notes and Points of Performance

After yesterday I know everyone is eager to get back to the CFNA way, Heavy, Hard, and Fast.  So here it is, the team chipper from this years, 2012 CrossFit Games.  Some things to think about for this workout, especially in the Overhead Squat.  The cue or point of performance when performing this movement is to activate the shoulders.  However, if not comfortable or familiar with the movement quite yet, it may be tough to determine how to activate the shoulder gurdle to OHS with efficiency.  Two things to consider are think of pulling the bar apart from the middle outward, (to the right and left), this should activate the shoulders immediatly.  If this doesn't work or feel comfortable, try to imagine reaching with the barbell overhead as high as possible. Things you should not be worrying about are where your armpits should be, turned in or out, or something ridiculous like that.

 

Comments

[Dalton]

Very disappointed in the intra class communications yesterday. Obviously, the 6:15 class knew we were having Cross Country Practice and reacted accordingly. The Fully Grown 7:15 class was not clued in, not that we would have run away like scalded dogs if we had known, but it would have been nice to bring running shoes and an ipod.

[HILS]

Mikey D,
Crossfit is training for the unknown and unknowable. Looks like you need to pack a better bag. :-P

[TK]

And that's why I own 14 pairs of Crossfit shoes.