Friday November 18, 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


Overhead Squat + Heaving Snatch Balance (feet don’t move) – E2MOM for 10 minutes – 1 rep



5 Dumb/Kettle Bell Thrusters

10 Hand Release Push Ups

15 AbMat Sit Ups

100m Dumb/Kettle Bell Farmer’s carry


Inspired by Coach Mac’s 11/1/2016 WOD.  If you find yourself in Germany check him out at CrossFit KH – Bad Kreuznach

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