Wednesday November 23, 2016

The day before Thanksgiving. Get in and do some work and enjoy a hearty meal tomorrow!

Foundational Movement

Strict Press

Set-up:

  • Stance is with the heels at hip width
  • Hands just outside the shoulders
  • Bar resting on the “rack” or “shelf” created by the shoulders
  • Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Closed grip, with thumbs around the bar

Execution:

  • The action is to: press
  • Retract the head (head accommodates the bar), and press the bar overhead, finishing with locked arms
  • The head can return to its neutral position once the bar has passed

Finish:

  • The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension
  • To return the bar, push the elbows forward and retract the face until the bar is re-racked.

Strength

Strict Press: 5 sets, 3 reps

WOD

“Broom Stick Mile” from CrossFit Social City

(it popped up on my Facebook and I’ve been saving it)

FOR TIME:

25 Back Squats (45/35/15/PVC)

25 Front Squats

25 Overhead Squats

Run 400m

25 Strict Press

25 Push Press

25 Push Jerk

Run 400m

50 Hang Squat Cleans

Run 400m

50 Hang Power Snatch

Run 400m

** PLEASE DO NOT DROP THE EMPTY BARBELLS**

They had this programmed to do in sync with a partner if you want to truly challenge yourself.

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