Wednesday 141203

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Strength

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Good Mornings

Work up to a heavy set of 5.

Note: like all lifts, the priorities of the good morning today are form and technique. You must first get the mechanics right before we worry about load. There is no point in adding weight if it’s not being performed correctly. Take a look at the video below and pay careful attention to your coaches today.

 

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WOD

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Chelsea

Complete every minute on the minute for 30:00:

5 Pull-ups

10 Push-ups

15 Air Squats

If you fail to complete the required work in the 1:00 period, transition to completing as many rounds as possible in the remaining time.

Please keep in mind that done as RX gives you 150 pull-ups, 300 push-ups, and 450 squats. This is what we call a crap ton of volume. If you’re new to CrossFit or have not been consistent in your workouts, this is too much for you. Be prepared to scale the WOD today. Ample options will be provided!

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Been to a Saturday WOD lately? They’re a blast, just ask the 24 folks who threw down with us this weekend!

Today we see the good morning as part of our strength work. The vast majority have seen this movement as a body weight movement, done with PVC, or with a light bar as part of our oly warm-up. Today we’ll add a little weight to the mix. Catalyst Athletics has done a great job providing info on the Good Morning. See their write-up below as well as the video to prep for today:

Execution
Place a barbell behind your neck as you would for a back squat, place your feet between your pulling position and squat position, and set your back tightly in a complete arch, locking it in position with tight abs. Allowing your knees to unlock and bend only very slightly, hinge at the hip, maintaining the back arch, bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften or your knees bend any more, and return to standing.
 
Notes
The good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position.
Purpose
The good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility.

 

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