Monday May 2, 2016

Foundational Movement

Overhead Squat

Set-up:

  • The stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Bar held overhead, in the frontal plane, with a wide grip
  • Active shoulders (armpits forward and shoulders push up into the bar)
  • Elbows locked
  • Weight on heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

  • Maintain constant upward pressure and active shoulders to support the load
  • Bar remains in the frontal plane or slightly behind
  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral

Finish:

  • Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement

Strength

OHS: E2MOM for 10 minutes (5 sets) preferably from the rack – 3 reps at tempo 3211

WOD

4 RFT

10 Overhead Squats (135/95)

20 Kettlebell Swings (53/35)

10 Toes-to-Bar

 

Memorial Day Murph is soon.  We’ll be combining JBER boxes and completing the WOD with 907 Crossfit.  If you want to register for the shirt, please do so early if you want it in time for Memorial Day.

https://www.facebook.com/events/1701015746806186/

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