2 rounds of:
5 Rhrusters (bar)
10 Sit ups
Plus OHS prep and the Burgener Warmup
Work to a heavy Overhead Squat
(Compare to July 2.)
7 rounds for time of:
3 Power snatches (135 lb./95 lb.)
5 Burpee box jumps
Post OHS load and WOD time to comments.
It’s no secret I love overhead squats like Cookie Monster loves cookies. They are my FAVORITE, and like snatches, they require technique and a bit of finesse.
The secret to a good OHS: externally rotate your shoulders.
How? SHOW ME YOUR ARMPITS.
If you externally rotate your shoulders (and make your armpits face forward, not down) you redistribute the load down through your lats, which is a much more stable and solid position.
Check it out from the side – see his armpits? They are facing forward. This is a SOLID position – I could stand behind him and pull back on the weight, and it’s not going anywhere. Why? He’s supporting the weight down through his lats and is locked out. That’s money. It’s how you win a gold medal. Or get your name on top of the CF7 leader board.
Show me your armpits.
CrossFit is Dangerous??? And How It Very Literally Saved My Life, Miranda Oldroyd
Just what you needed on Thursday….10 minutes at the beach!
Post thoughts to comments.