Coming off a weekend of lower-body burn, Tuesday’s classes went after some upper-body burn out.
After a few warm-up sets with light weight, begin working sets of 2 x 5 followed 3 x 3, working up to a 3RM for the day. In between each working set however, everyone was to perform 5 hanging scapular retractions on the pull-up bars. We’ve talked before about the use of the hanging scap retraction in the pull-up/kipping scheme of things, but it’s also a great way to really focus on engaging our upper back during any sort of pressing; it’s the same muscles used to create the “active shoulders” so often called for by coaches during overhead work. Speaking of coaching points during the press, there were still a lot of loose cores/glutes during the presses on Tuesday.
Back at the beginning of April, we did a workout involving Pull-Ups and Push Press (“SUPER STAR“), and in the following blog-post (linked above), we talked about the imperative of stabilizing the weight overhead. Specifically, we said that “(t)o really stabilize, we need to remember to tighten up the lower half of our bodies by squeezing our abs and glutes, thereby locking in our core. This creates a nice straight and stable mid-line from the barbell through the middle of our feet.” This was accompanied by a nice pair of photos of John used as a comparison of loose core/glutes and tight core/glutes. On Tuesday, it was Paul who provided the comparison photos:
This stabilized body position will really help with multiple reps, especially when trying to institute the breathing and immediate rep method discussed last night before everyone started their presses. The point to going right into the next rep (as opposed to stopping and resetting with the bar on the shoulders) is to use the tension gained by lowering the weight to help drive up the next rep, and in order to do that, you need to adjust your breathing to take the breath in while the weight is overhead. This will be extremely difficult to do if your core and glutes are loose, resulting in an over-arched back and distended mid-section.
Following completion of the strict press sets, Tuesday’s program called for one set of AMRAP push-press done at one of the following weights: 45lbs, 65lbs, 95lbs, or 115lbs. Ideally, you would get at least 10reps at your chosen weight. The same cues as above apply, just with an extra bit of momentum added from the legs with the dip-drive. Once the AMRAP was completed, everyone grabbed their ropes for a quick 7min met-con.
In 7min, complete as many ascending rounds as possible of 5 DU’s, 5 sit-ups, 10 DU’s, 10 sit-ups, 15 & 15, 20 & 20, etc. Scaling for the DU’s were 2-1 single skips (so, 10 skips, 5 sit-ups, 20 skips, 10 sit-ups, 30 & 15, 40 & 20, etc.). Definitely a lot of improvement in the jump rope department, not just with Double Unders, but also with general form and positioning.
Great work in class, especially in completing all the work in such a large 6pm class. We received some updated information regarding the CrossFit for Hope workout, so please read-on. We’ll see you all on Thursday.
Two weeks ago (“Off The Wall“) we told you about the CrossFit for Hope workout, and about the fact that at least 32 DC-area CF affiliates will be taking part in the workout outside at John Marshall Park (down by the Capitol, beside the Canadian Embassy). Registration for the workout is now OPEN. Here’s what you need to know about registering:
You can Register for the Mid-Atlantic Crossfit Affiliates for Hope here: http://www.active.com/event_detail.cfm?event_id=2030844