“Fight Gone Bad”
Three Rounds for Reps, 1 Minute Each:
– Wall Ball (20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row for calories
– Rest
SDHP!?!? Aren’t those bad for your shoulders. Possibly, just like most of the movements we perform. They can hurt you if you perform them improperly. Same goes for deadlifts, burpees, squats, running, cleans, and snatches. CrossFit has often been criticized for being too dangerous because we routinely perform complicated movements at high intensity. As we reach the limits of our capacity to do work our form does degrade. Does that mean you should only deadlift, burpee, squat, run, clean, snatch, or SDHP under conditions that don’t challenge us to sustain good form? Of course not. Does that mean you should throw form and execution out of the window and push yourself to the breaking point all the time. Heck no.
What should you do? Perform the SDHP properly by using the hip to generate the power, just as you would with the clean and the snatch. The arms are not the primary movers of any of these movements. If you are going for high repetition, decrease the weight accordingly. Keep the intensity high, but never stop fighting to maintain proper form. If you cannot do a single SDHP with good form, don’t do as many as you can in a minute. Just like any movement you do in CrossFit, learn how to do it once. Then, learn how to do it several times. Then, turn up the intensity until it sucks….in a good way.
🙂