Monday 2/8/2016

Foundational Movement

Overhead Squat


  • 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


  • 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


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


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



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.



Pull Ups

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s