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 (work to a single heavy, from the rack): 5-4-3-3-2-2-1-1

WOD

FOR TIME    (20 minute cap)

10 Strict Press (115/75)

15 OHS

20 Push Press

25 Front Squat

30 Push Jerk

35 Back Squat

Strict press is going to determine your WOD weight. Think about what you’ve been using during the strength portion each week. Do NOT hurt your back trying to force weight overhead with poor form. Tight gut & tight butt makes a world of difference (and if you disagree, you may need to reassess what you’re engaging.)

ANOUNCEMENTS: Saturday Throwdown will be moving to 0830. We’ll be doing Built by Bergeron’s Open WOD for that day, so if you only want to do the WOD, just show up at 0915. Reminder, this is NOT a class, nor is it designed for beginners. 

This is good news because we’ll be done in time for you to head on out to CFAK to cheer on our athletes participating in this weekend’s competition!