Apr 7, 2014

Tuesday 14.04.08

Main WOD

- 21 Overhead Squats
- 800m Run
- 15 Overhead Squats
- 400m Run
- 9 Overhead Squats
- 200m Run

Option 1: 95/65 (rnd of 21); 115/75 (rnd of 15); 135/95 (rnd of 9)
Option 2: 55/45 (rnd of 21); 75/55 (rnd of 15); 95/65 (rnd of 9)

Optional Strength Work
Strict Press – 10x60%, 8x65%, 6x70%, 6x75%, 6x80%

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Keys to the Overhead Squat include active shoulders, pressing the bar to the sky, and chest up keeping the torso upright. We’ll be increasing the weight each round, so have extra weights near your bar. Pick a weight scheme where you know you can maintain good form. Remember your observations from last weeks Overhead Squats?

If you can Squat Snatch the weight, count that Snatch as your first Overhead Squat. If you can NOT Snatch it but know you can Overhead Squat it, then do what these smart ladies do to clean it, press/jerk it overhead, put it on your back (dip when receiving it on your back to avoid injury), then get your hands in the Snatch grip to press/jerk it overhead. If that’s too much for you, lower the weight and use a rack.

Optional Strength Work: Continue to develop your upper body and midline stability with the Strict Press. Again, focus on the tight core, flexing those legs and squeezing the butt. Imagine you are pressing the ground away from the bar. That requires a rigged core and legs.

3 comments:

Sam Friend said...

12:13 (option 1)
So, maybe the last rep was iffy... But I locked out as I was falling over. I love what OHS do to me... A full body workout in one movement. It made the strict presses more difficult.

Ross said...

IMCF SD DET

Option 1 - 10:20

Strict press, struggled on the last set of 6 but got through them.
10@110
8@120
6@130
6@140
6@150

monroe said...

Yesterday, ran three miles on the beach in Carlsbad. Today, surfed for two hours at Tamarac, waist high and glassy.