Tuesday WOD WOD 3-5-16

May 2nd, 2016

Tuesday WOD 3-5-16

For Max Load:

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Complete all sets of Press, before commencing Push Press.  Complete Push Press before commencing Push Jerk.  Rest as required between sets.  Increment the load across sets.  Ensure that there is a clear distinction between Press, Push Press and Push Jerk technique, ie Any bend of the knees in the Press is a failed lift.  Rebending the knees in the Push Press is a failed lift.  Failing to rebend the knees in the Push Jerk is a failed lift.

Mid-line Stabilisation is essential for safe and effective overhead lifting.  Simply, it is the ability to keep your spine and hips in natural alignment while an external force is attempting to pull or push you out of shape.  In practice it involves squeezing all of the muscles of your abdomen and lower back, sucking down your rib cage and holding a belly of air.  The degree to which you can create and maintain mid-line stabilisation is the degree to which you are strong overhead.

Thank you: CrossFit Brisbane