225lb Dead Lift
135lb Overhead Squat
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Good warm-up targeting the hips and posterior chain. Have a trainer/partner critique and help tweak your OHS form before "3,2,1...Go". Focus on vertical bar path to directly overhead, active shoulders throughout, and proper depth on your squat.
A quick note on scaling. Watch the video of Chris Spealler toughing this one out in ~5:00. A CF legend, gassed between rounds and struggling with OHS form. The goal of this WOD is power and intensity. Try to get the right amount on the bars to challenge you for the duration of the workout, but allow you to work consistently and power through that round of 15.
As a guideline, we program to challenge the elite athlete. Scaling is the best way to ensure you derive maximum benefit from a workout. If you haven't read it before, read this classic Journal article on scaling. And we'll end with some perspective from CrossFit Sky:
Don't go into WODs with the mindset that you must always go Rx (as prescribed).
Go into it thinking, "Today, I will get better."
- "21-15-9 DL & OHS" - Spealler performs the WOD and provides talking points along the way.
- "Overhead Squat Basics" - CFHQ video, short (2:20) and sweet overview of OHS setup and execution.
***GET YOUR HOODIE ORDER SUBMITTED! WINDOW CLOSES 4 FEB (MON)***