Workout of the Day
5 Intervals of,
In 1:30:
9 Kipping Toes to Bar
12/9/6 Calorie Row
Max Reps Overhead Squat @ 135/95/65#
Rest 1:30 between intervals.
Notes
Intent is to have at least 20 seconds for OHS in each round. Scale volume, load, and/or movement complexity as needed to achieve that across most rounds!
Use mindful transitions to get the most out of today’s workout. Keep the foot-straps on the erg loose so you can step in/out easily.
TTB: Ideally unbroken today.
A. 4-7 Kipping
B. 4 Strict
C. Kipping Hanging Leg Raises OR V-Ups
Row: < 40 sec
OHS: Moderately heavy. You may squat snatch the first rep or power snatch and organize yourself before starting.
For many athletes, the time will go fast here, and you’re under fatigue. Humble yourself and choose a load you know you can move with consistently good mechanics. Using an empty barbell will still provide a challenging workout today to those who struggle with this variation!
CrossFit Group Class Programming Template (WK8/8)
Morit S Overhead Squatting at CFSBK
Overhead Squatting Safely & a Throwback
This 2:00 CrossFit.com video originally posted in 2014 shows a non snatching method of getting the barbell overhead as well as some discussion on bailing. It features CrossFit legends Eva T and Annie S
This video, originally recorded in 2007, is a clip from one of the early CrossFit Level 1 Seminars. To demonstrate the demands of the overhead squat—particularly flexibility, balance, and stability—CrossFit founder Greg Glassman would select the biggest, strongest guy in attendance to challenge Nicole Carroll to a 95 lb overhead squat contest. The common results are shown below.