Friday 11.6.15 WOD NOTES

Plenty of time today, complete the cool down stretch

Max Effort Lower

Mobility: 5min

Dynamic Warm Up: 7min

Complete short dynamic warm up and then complete one round $ out as a group.

Strength: 15min

Good Mornings (8RM, flexed knee)
**for out purposes, flexed knee means slight bend in the know. This movement is not to be completed with knees locked out.
From a CrossFit perspective the good morning trains the total posterior chain. The strengthening of the glutes and midline (abdominal and lumbar) is imperative in increasing a CrossFit Athletes power development in the lifts.
The good morning is a hip hinge movement that is similar to the KB Swing, the only difference is where the load is placed.
  1. The hips tilt/extend backwards
  2. As the body hinges backward, the torso will lean forward. The entire spine is in a reinforced neutral position with a moderate arch in the lumbar. The core should be on “lock-down.” The chest is expanded with “big air belly” breathing in effect.
  3. As the hips reach their maximal point of extension, the glutes and hamstrings should be maximally recruited. Notice the upper back posture is still maintained and there is no collapse or loss of tension anywhere in the body.
  4. The gluteal muscles contract to bring the hips forward and return the body to a standing position. Again, there is no degradation of tension at any time.
    Lets examine four key mechanical cues within the lift:

    1. Straight leg versus bent leg mechanics: The good morning is NOT meant to be done with straight legs. It is a controlled hip hinge. Their should be bend in the knees happening as the lifter pushes the hips back. A straight leg good morning places unnecessary stress on the lumber spine and does not adequately train the hinge pattern. I don’t think there is any good reason to do them. I look forward to the sensible arguments that will take place regarding this. Please remember that “well, the Russians did it this way” does not validate a point.
    2. Notice too the upper back/thoracic spine position: The lifter has kept his thoracic arched, his shoulder blades are packed, and we can see the muscles of the mid-back working to support the weight of the bar.
    3. This is also the same for the lumbar position: The lifter has kept his lumbar in a strong, but not excessive, arch. His lumbar is in a safe position and is not being subjected to unnecessary forces.
    4. The lifter is “flaring” the glutes, and you can clearly see that he has proper gluteal recruitment. This lifter will benefit from performing good mornings in his program.

    – Elite FTS

WOD: 15min

5min AMRAP
Squat Clean + Jerk (135,95)
5min Rest
5min AMRAP
Squat Clean + Jerk (135,95)
**Score total Clean and Jerks
Athlete must pass through the bottom of the squat. No Power movements allowed. When Coaching encourage Athletes to catch as low as possible. If not Rx, Athletes should use “Grace” weight.

Cool Down Stretch: 2-3min

$ Out

2 Rounds
10 Strict TTB
20 AbMat Sit-Ups
30 Hip Extensions
40 Flutter Kicks
50 Banded Good Mornings
60 Second Plank Hold