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: 3 reps, E2MOM Death by Weight Increase (Men 10lb, Women 5lb)

We’ll go until nobody is working any more.

WOD

For 4 cycles:

2 min AMRAP

8 Shoulder-to-Overhead 135/95

8 Lateral Burpee over Bar

Sled Push

-Rest 2 minutes-

 

*Set up a barbell on either side of the sled push to work efficiently.

*Partner up, one person works during the other person’s rest.