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Friday 03.07.14

14-2_OHS

Pre-hab/Skill

A1. Low-amplitude lateral box jumps (DEMO), bounding, 3x12 each way
A2. Bent-over reverse flies (DEMO), 3x15
A3. MB front rotational scoop toss (DEMO), 3x10 each

Notes: On the reverse flies, I want your to stay in external rotation throughout the entire movement. What's one of the easiest ways to accomplish that? Keep you're palms forward and your thumbs out/up the whole time. Your elbows should have a SLIGHT bend to them. Make it look like they do in the demo video.

Also, on the front scoop tosses, make sure your SHOULDERS ARE ROTATING. Some of you have a tendency to just use your arms/biceps. That's a nice fringe benefit but not the main focus of this movement. Use your hips, torso, shoulders together as a unit to generate some powerful rotational force on this. Don't just go through the motions. Watch the demo!

If you realistically can't make it past the first 3 minutes of 14.2:

A. EMOM x10: 1 power snatch + 2 OH squats

Notes: Build to AHAP.

B. Strict pull-ups, 5x5

Notes: 2 minute clock. Use as little assistance as possible. That's the only way you'll get stronger at these.

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10 min AMRAP:
10 OH squats
8 burpees over the bar
6 pull-ups

If you realistically can make it past the first 3 minutes of 14.2:

A. 10 minutes kipping pull-up/C2B pull-up practice

Notes: If you're hit or miss with your C2B we'll do some drills to get you more consistent. If you're trying to get better with butterfly C2Bs, we'll drill those. This will be largely skill work as we don't want to make your callouses sore or shoulders achy. If you've got it all down really well, use this time to really warm-up your shoulders/the movement before we practice a few rounds...

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1-2 rounds in 3 minutes of:
5-10 OH squats, 95/65
5-10 C2B pull-ups

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Rest 3 minutes

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1-2 rounds in 3 minutes of:
5-10 OH squats, 95/65
5-10 C2B pull-ups

Notes: I'd recommend no more than 30 TOTAL pull-ups today. More than that will just stress your shoulders unneccessarily for Saturday. Use this as an opportunity to know what it'll feel like to go straight from OHS into C2B and what sort of pacing strategy you'll need on Saturday.

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10 minutes (minimum) shoulder prehab and light aerobic work: soft tissue and mobility work on the lats, upper back, etc. and easy rowing/AD.

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