Warmup:
Smokestack run
2 x (5 dips, 5 pullups, 10 second handstand hold)
Air Squat & Overhead Squat technique practice
WOD:
3 sets of (10 reps Overhead Squat, 25 pushups)
Rest as needed between sets
The primary function of the abdominal muscles is to stabilize the midline of the body, and there is no better exercise for that than the overhead squat. Pushups also require significant midline stabilization. Strong work from all this morning on a difficult drill.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
6 comments:
M/33/5'11/196
95/115/125(7 reps)
M/33/6'2"/220
95/105/115
Failed low on the first two sets at 95# - definitely a balance issue and makes a great case for working OH squat balance drills outside of WODs. Good workout.
M/25/5'10"/170
95/105/115(9)
M/32/5'9/165
115/135/155(9 reps)
-was slow getting stabilized on reps 1-3 on the last set and because of that I think I lost the strength to maintain active shoulders on the last rep.
M/36/6'4"/218
95/ 105(2 sets of 5)/ 105 (wow I need to work my OHS).
Probably my weakest lift. Need to work more at it. Active shoulders became a problem very quickly. Bailed at the bottom on the second set at 105 2-3 times.(and my son was there to laugh at me) Oh yeah, and he wouldn't let me take weight off the bar...
M/46/5'8/178
Unfortunately I will have to work a different RX'tion for the next few weeks as my glute heals.
Chris - thanks for the workout.
Dips
1 in the 1st min, 2 in the sec min, etc, etc
Completed 13 rds plus 10 - grand total was 101 dips.
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