CrossFit Overhead Squat

Tuesday, June 2, 2015

Coach Kyle

(6AM) Lisa, T$$$, Matt, Dalton, and me

Warm-Up

Dynamic Range of Motion (DROM, head to toe) start by slowly rocking head forward then back, slowly twist head left then right, slowly roll head in a circle in one direction then the other.  Roll shoulders forward then backwards, pivot hand up then down, move hips in a circle in both directions, move knees together in a circle in each direction, roll ankles in a circle.  All of the motions should be slow and stable.  This routine took about 8 minutes

10 goblet squat stretch (35#) hold for 3 seconds at the bottom and push knees out, 10 side lunge (left to right and back is 1 rep), 10 pass through, 10 Snatch Grip Press (PVC), 10 OH Squat (PVC), 10 Snatch Grip Push Press (35#), 10 OH Squat (35#).

Thoracic Mobility – With arms extended overhead and grabbing a bar, lay thoracic vertebrae on foam roller and roll back and forth.  This actually felt like a really good stretch.

Mobility:  Ankle Distraction

Wrap band around cage near the floor, step into band low around the ankle, step forward and reverse lunge down so that band is around the lead ankle.  Keeping the heel on the floor, push lead knee forward and down and rock knee left to right.  Repeat on opposite ankle.  This is supposed to open the space in your ankle.  I felt it more in my hamstrings. 

Overhead Squat (3-3-3-3-3-3-3)

Build to the heaviest 3 OH Squats you can do for 7 sets.

Overhead squat starts from the rack, step back, feet wider than shoulder width apart, toes pointed out about 30 degrees, push press weight overhead in snatch grip, wrists tipped slightly back.  Squat down with elbow sockets pushed up and pushing out against the bar.  The bar will track slightly behind your head, but stay over your heels.  Keep the torso high and push knees out to improve hip mobility.

I was dropping my right arm.  My proprioception is a bit off and when Coach Kyle corrected me, it felt like I was shifting the weight to the right.  It was also reinforced to push my knees out and keep the arms locked out.  It was also pointed out not to shrug the shoulders but allow the shoulders to rest back and open the scapulas.  This workout was much more taxing on my wrists and shoulders than my legs.

I started with 35#, 45#, 55# and finally 65# and felt like this was as high as I could go while focusing primarily on technique.  I successfully completed the 7 sets, but struggled to maintain form on all of them.  I can understand why some folks will stick to mobility and technique during today’s workout.  It felt more comfortable today than when we were doing 15 rep sets for Nancy.