Jun 2, 2014

Tuesday 14.06.03

Hero WOD : "Josh"
1RFT

- 21 Overhead Squats (95/65#)
- 42 Pull Ups
- 15 Overhead Squats
- 30 Pull Ups
- 9 Overhead Squats
- 18 Pull Ups

Strength
Full Squat Clean 3x3 @ 65/70/75% 1 Rep Max

Mobility
HUG Hip Mobility Drills

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

Hero Background: SSG Joshua Hager, United States Army, killed Thursday February 22 in Ar Ramadi, Iraq.

WOD: Warm up those shoulders with PVC pipe or bands prior to Go time.  This WOD demands active shoulders throughout the Overhead Squats.  Ensure a hip crease is below parallel at the bottom of the squat and explode out of the hole to reach full hip extension.  There are 80 Pull Ups in this WOD.  Have rep scheme or be prepared to scale to jumping or banded pull ups.  Ensure chin is above the bar at the top and your elbows reach full extension at the bottom.

Strength:  Pick a weight light enough that you can execute 3 reps unbroken, but heavy enough to load the system so that you cannot "muscle" clean without reaching triple extension.  Remember to achieve full extension of the legs, hips, and shoulders prior to dropping under the bar and receiving the weight in a full squat.  If the bar is slamming down on your clavicle, think "faster elbows" while achieving a good rack position on the drop.

Mobility: Increase range of motion (ROM) through the hip flexors by trying out the HUG Hip Mobility Drills from Mountain Athlete Strength & Conditioning. The movement includes Side Lunge, Prisoner Stretch, and Pidgeon Pose. Then repeat with alternate leg. Just like yesterday's Ham Hip Mobility Drills, do them slow and under the supervisions of a buddy.

7 comments:

Sam Friend said...

9:56 Rx
In spite of a rip, I beat my last time by 14 seconds... And used the Rx weight this time. Faster and stronger, but still trying to catch Dan and Rick.

Jimmy Chen said...

8:24 (65#). Considered going Rx, but my shoulder wouldn't let me this morning - still feeling wonky after last week's WODs...

Didn't realize I had developed, popped, and drained a blood blister until I was stripping the bar after the WOD. Looks like I fulfilled 2 out of 3 requirements in the blood, sweat, and tears category this morning.

ROBERT KINNEY said...

Anyone want to knock this out at 1330?

-rob

Ricky C said...

7:26rx

Excellent turn out this morning. Even saw some new faces!

Ross said...

IMCF SD DET

Deferred this till lunch today. Took a group of delegates from SD Girls State on a 3 mile run this morning.

Josh - RX @6:10 was able to go unbroken on OHS, broke up Pull Ups
Rd 1 - 12, 10, 10, 10
Rd 2 - 10, 10, 5,5
Rd 3 - 6, 6, 3, 3

Squat cleans @135, 155, 175

Dan R. said...

8:47Rx
I don't know my 1RM for OHS but #95 feels really close.

Worked some squat cleans afterward.

ROBERT KINNEY said...

7:44 Rx.

Tried to catch Ricky, but no dice...