Crossfit Oshawa – CrossFit

Overhead Squat (5 x 3 reps, Ascending)

Our last squat variation in the cylce. Building to a heavy triple, athletes should think about staying within 120% of their 1RM Snatch.

Fight for Bracing

We want a focus on bracing the bar, mainly from the shoulder to the elbow. Creating a strong base of support through the two joints will depress the scaps, keeping the force of the barbell supported through the midline. As soon as we lose any tension through this brace, the load is solely supported in the shoulders.

Metcon (Time)

For time:

50 ft Handstand walk

40 Cal row

30 Wallballs 20/14lbs

20 Ring dips

10 Thrusters 155/105 lbs
A spicy play on the open wod 14.4

Athletes will feel more of an urge to sprint this one and should somewhat adhere to that urge. When we see a chipper we can begin to break it down movement by movement, sort of visualizing our way through it. The handstand walk will be fairly dependent on skill with the movement, but normally 50ft is not a high volume, we want to get this done quickly and hop on the rower. Here we will be required to find a pace, a quicker pace, but a pace none-the-less, a 1Km row pace should allow us to get the row done quickly enough and have enough to start on the walllballs right away. When we get to the ball, athletes should think about taking a deep breath because we are going to have some fatigue setting in, but we want to go unbroken with this movement. Getting through the wallballs and onto the ring dips, quick sets with quick rests chipping away and saving our shoulders for what’s next. The last item to knock off the list: 10 med-heavy thrusters, in a fresh set we should be able to hit these unbroken, the way the movements will unfold today will make this difficult. We know we are done at this point so we should attempt what we can here.