Jul 9, 2014

Thursday 14.07.10

Main WOD
18min AMRAP

- 200m Run
- 15 Overhead Squat 95/65#
Deadlifts 3x 5 @ 65/75/85%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Greg Glassman says "The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.  This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power."  Check out the CrossFit Journal article here.  So what better way to develop this skill than to incorporate the movement into an 18min AMRAP.  Use the 200m run as active recovery to prepare for the next 15 reps.

Scaling:  Prefer that you substitute front squat or back squat for Overhead squat and maintain the weight.  Otherwise, reduce the weight and continue Overhead squats.

Strength: The Deadlift is the most important exercise next to the Squat because it works all your muscles with the heaviest weights possible. Deadlifts will also teach you to pick up an object with a straight back – this will prevent injuries like hernias which usually result from repeatedly lifting with a round lower back.


Sean Carmody said...

7 rounds + 200m; Rx

Dan R. said...

8 rounds Rx. Skipped deadlifts to work on soreness instead.


8 + run (45#)

Nursing a sore hammy

Ross said...


just mobility this AM, attempted Granite Games Community Team Sectional WOD3 tonight,
14 min
150 wallballs
100 DU
50 TTB
25 MU

well technical difficulties on first go with camera had we stopping part way into WB, short rest and tried it again but legs were shot it got ugly early didn't even make it through DU, and should have (think 2012 open) so I earned my self a redo for this weekend.

Charles Lawrence said...

8 rds +200m. Rx.