There are two things I love the most about crossfit.
1. Overhead Squats -you either love them or hate them.
2. Barbell Complex’s
Today I got to do both!
After having the day off yesterday I was ready for it
The warm up was simple.
A few dumbell thrusters and push ups. Sufficiently warm and after a few passovers for good measure I was ready for the overhead squats.
I shared a bar with Ben, kind of unsure I could keep up with him but I would give it a go.
This is after-all my favourite of all the squats.
We warmed up with just 15Kg then jumping to 25Kg and then 35Kg before settling on 50Kg as a working set.
It was heavy but do-able.
There was no way I was lowering the bar back down to my neck after the last rep. It had to be dumped on the floor.
I love the sound of a dumped bar! Whoop.
Ben and I finished 3 good sets of 5.
I have been playing around with the way I brace during lifts as I find that a baby bump doesn’t make for the greatest stabilization tool.
These are my top tips:
Stuck in and tighten up the mid section.
Imagine you have a belt around your waist, without releasing the pressure and air imagine you are pushing your abs out to touch the belt.
I have found this has really helped me. It shouldn’t just be used for pregnant women, it’s a great way of advanced bracing that can be used by all lifters.
Try it out.
Next on to my second favourite!
This was a juicy complex that looked innocent but had a cruel streak.
As per with complexes you need to keep the bar moving during the rounds. Any dropped bars were punished with 5 strict burpees.
On with the Complex…..
I used 25Kg for this WOD I took my strict press max and decreased it by 10Kg.
6 Hang Power Cleans
5 Front Squats
4 Strict Press
3 Push Press
2 Push Jerks
1 Racked Thruster (lower form the PJ on to the top of your back -back squat and thruster)
7 Rounds in total.
The deadlifts were like a little warmer for the hamstrings while by the time you got to the presses you were thinking please let this finish!
I would normally go quite hard on any complex but today my plan was to get through without any penalties. I took around a minute to 30 seconds between rounds. I found this was enough to get me through but still work me hard.
Whoop Whoop, Bring on more like this!
Sally Dixey is a Crossfit London Coach