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.