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

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

http://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/

WOD

5RFT

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