7051 Commerce Cir Suite C Pleasanton, CA 94588
 | admin@crossfitpleasanton.com
 | Office: (925) 353-4894

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  • 140421 Mon – Heather Overhead

    By jeremyjones

    diablo crossfit heather thruster 14.5 jorgy coaching

    Heather showing great full extension on her shoulder to overhead while Coach Jorgy watches intently.

    Mobility: Hip and wrist mobility.

    Skill Practice Warm Up: Goat Practice.

    Workout: “Blonde Bear” – As many rounds as possible in 14 minutes.

    4 hang squat cleans (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

    6 shoulder to overhead (same)

    8 back squats (same)

    10 lateral burpees over the bar

    100m sprint

    1 min rest – Everyone one gets ONE optional ‘pass’ of the minute rest. When you use your ‘pass’, you’ll be allowed to start the next round immediately. You can do it in the beginning, the end, or somewhere in the middle. This is all or nothing (no doing two 30s breaks).

    *Women’s “As Prescribed” weights and reps (Rx)

    Scaling Guide: 3 – 5 rounds

    Coaching Tips: Thrustering out of the last hang squat clean is accepted and encouraged if you can do it (it counts as your first shoulder to overhead). Plan on resting on rep 5 of the shoulders to overhead by dropping the bar. It is best to do the last rep after a short rest so that you can lower the bar to your back safely and then do the back squats unbroken. Use a ‘high bar’ position to save your low back.

    Be sure to keep the elbows up on the hang squat cleans! Push jerk the shoulder to overheads even if you are strong enough to push press them (it will save your shoulders for later rounds). Split jerk only if you have to. Go hard on the burpees and the sprint due to the rests.

    Log your results online by clicking here.

    Compare To: New Workout!

    Motivation Mondays: ‘Grit’ (not natural ability) predicts success. –Wired Magazine