Shoulder the Load
Sean uses the wall for support during his 1 minute handstand hold from yesterday’s WOD.
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At the following weights do:
5 Shoulder Press
4 Push Press
3 Jerks
45 – 55- 65 – 75 - 85- 95 – 105- 115 – 125- 135 – 155 – 185
Notes:
When you are no longer able to perform the Shoulder Press due to the load, go on to the Push Press and Jerk only. Do the same thing when you are no longer able to perform the Push Press. Do not set the weight down. Foul for every time you drop the weight. 20 jumping lunges each leg for every drop. You have 3 try’s before termination of the set. Rest as needed between sets. Record your last weight completed. Here our three videos from CrossFit.com that briefly touch on the above movements that you can use as a refresher:
Press-Basic Positions, Mark Rippetoe…[wmv][mov]
Hey Chad,
it’s Tom from BJJ. This looks like a great WOD. Man, I tweaked my right paraspinal muscle doing heavy deads on a WOD. I was wondering how long it took u to recover? Rest completely or do any sort of rehab movements?
Pretty damn sore and tight right now. I can hardly touch my toes!
Thanks, Tom
Hey wassup Tom! Sorry it took long to get back to you. Yeah it took me about 3-4 weeks to get back in the swing of things. I completely rested it and iced it. Started stretching it out after about a week and a half. I was using a PVC bar and doing slow deadlift movements. Also air squats seem to help the stretch and holding the squat position too. Lots of motrin to ease the pain too. Sucks but rest is the ticket. Hope you get well soon. Let me know if you need anything. Take care bro!