CFQ: NANCY

Warm up:

PM Ammo "Heavy" w/dynamax ball 20/14lb overhead active shoulders
3 x Handstands hold 10 sec w/spot
10 x Shoulder openers (from a dead hang swing as if doing a kip but don't pullup)
15 Squats

Review OHS movement

WOD: Nancy

5 Rounds for Time
400 M Run
15xOHS 95lb/65lb (scale as needed)

Overhead Squat
Core strength is the level by which you keep the mid-line stabilized. There are few movements that rival the OHS for core development. It also allows us to test shoulder flexibility, your ability to handle load overhead and communicate the differences between an “active” and “passive” shoulder and how they both affect performance.
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power– unsurpassed.”
-Greg Glassman (CrossFit Journal #36 [Aug.2005])

Post times