Hero WOD : "Josh"
1RFT
- 21 Overhead Squats (95/65#)
- 42 Pull Ups
- 15 Overhead Squats
- 30 Pull Ups
- 9 Overhead Squats
- 18 Pull Ups
Strength
Full Squat Clean 3x3 @ 65/70/75% 1 Rep Max
Mobility
HUG Hip Mobility Drills
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
Hero Background:
SSG Joshua Hager, United States Army, killed Thursday February 22 in Ar Ramadi, Iraq.
WOD: Warm up those shoulders with PVC pipe or bands prior to Go time. This WOD demands active shoulders throughout the Overhead Squats. Ensure a hip crease is below parallel at the bottom of the squat and explode out of the hole to reach full hip extension. There are 80 Pull Ups in this WOD. Have rep scheme or be prepared to scale to jumping or banded pull ups. Ensure chin is above the bar at the top and your elbows reach full extension at the bottom.
Strength: Pick a weight light enough that you can execute 3 reps unbroken, but heavy enough to load the system so that you cannot "muscle" clean without reaching triple extension. Remember to achieve full extension of the legs, hips, and shoulders prior to dropping under the bar and receiving the weight in a full squat. If the bar is slamming down on your clavicle, think "faster elbows" while achieving a good rack position on the drop.
Mobility: Increase range of motion (ROM) through the hip flexors by trying out the HUG Hip Mobility Drills from Mountain Athlete Strength & Conditioning. The movement includes Side Lunge, Prisoner Stretch, and Pidgeon Pose. Then repeat with alternate leg. Just like yesterday's Ham Hip Mobility Drills, do them slow and under the supervisions of a buddy.
ROUTINE IS THE ENEMY.