Thursday 5.26.11

This photo is an excellent example of keeping a hollow body position in the overhead press.  This athlete's spine is stacked perfectly which, along with active shoulders, will allow him to be in the strongest and most stable pressing position possible.  We drilled the hollow body position yesterday on the ground, so let's see if we can now transfer that position to our overhead lifts!

SWOD:

- Shoulder Press 4rm for the day, 90%x6, 80%x8

Metcon: 

AMRAP in 12:00
- 4 Clapping Pull Ups (or pull up sub of choice if clapping is not possible)
- 6 Clapping Push Ups (or push up sub of choice if clapping is not possible)
- 8 Broad Jumps (6/4 ft)

This metcon was from the CrossFit Football site last week.  The goal is to be explosive with every rep.  If clapping is not possible on the pull ups and push ups, do something to make your reps explosive.  You can do chest to bar pull ups, or switch-grip pull ups.  For push ups you can try to get your hands off the ground a little bit at the top of the rep.  For the broad jumps, the black floor tiles are 6 feet the long way and 4 feet the short way.  You may also go 5 feet if 6 is to long and 4 is too short.  Make every rep explosive!

Post weights and rounds completed to the comments section!  bc