Crossfit Overhead Squats

Wednesday, April 22, 2015

Coach Arik

(6AM) Ben, Erik, Pedro, Laura, Kayla, Nick and me

WU

200m Sand Bag Run (40#), 10 Pass through, 10 Overhead Squat (PVC), 10 Strict Pull-up, 10 Snatch Grip Push Press (Bar), 10 Overhead Squat (Bar), 10 Chest to Bar Pull Ups.  The overhead squats were kind of tricky.  I did OK with the PVC, but the 45# bar was heavy so I switched to the 35# bar.  It is important to keep the elbows locked and pointed down and avoid rolling the shoulders back.  I managed 5 pull-ups, but needed a spot for the second 5.  I could not do chest to bar pull-ups and scaled those to jumping chest to bars.

Mobility:  1st rib, attach band low on cage and hook over shoulder close to neck, raise arm overhead and stand up (3 minutes each side).

Metcon:

For time, 15-12-9 rep sets of Overhead Squat (165#), Chest to Bar Pull-ups

Based on the warm-up, I stuck with 35# and jumping chest to bar and finished in 5:21.

Since I had some extra time at the end, I did a couple of sets of snatch grip presses with the 45# bar and tried a few full snatches.  I also practiced some chest to bars, but could not get my chest to touch.  One suggestion was to pop with the hips when nearing the top of the kipping motion.  One tip I got for double unders was to slow down my single under speed.