Foundational Movement

Overhead Squat

Set-up:

• The stance is with the heels at shoulder width
• Full extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders (armpits forward and shoulders push up into the bar)
• Elbows locked
• Weight on heels
• Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

• Maintain constant upward pressure and active shoulders to support the load
• Bar remains in the frontal plane or slightly behind
• Hips travel back and down
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
• Knees stay in line with the feet
• Head position is neutral

Finish:

• Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement

Strength

OHS: 5 sets, 5 reps Rest 2-3 minutes between sets

WOD*

CHIPPER/For Time

Run 400m

30 Back Squats (RX 95/65, RX+ 135/95*)

Run 400m

20 Front Squats

Run 400m

10 Overhead Squats

*The WOD weight should not be more than what you did during the strength. You should not be doing RX+ if it is more than 60% of your 1RM.  These are high volume reps, but they should not be broken up more than once if necessary.

 

SKILL WORK

Pull Ups

EMOM for 5 minutes 3-5 negatives 3-5 second count as you let yourself down.