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6.5.19

6.5.19

CrossFit Valitus – CrossFit

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Overhead Squat (E2MOM x 5)

1 Tempo Overhead Squat

1 Overhead Squat

Percentages:

Set #1 – 60% of estimated 1RM OHS

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Set #5 – 72%

Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

The purpose of the initial tempo squat is to refine our mechanics on the descent. On the overhead squat, it is very common for athletes to become “toe”sy. Much of this is due to our descent into the squat, where our hips travel more “downwards” than “down and back”. Although we naturally want to keep as vertical as possible to maximize our positioning overhead, we still need to reach back with our hips.

Slap Happy (3 Rounds for reps)

“Slap Happy” Part #1

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

12 Overhead Squats (85/55) Rx+(95/65)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

8 Overhead Squats (95/65) Rx+ (115/85)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (115/85) Rx+(135/95)

4 Burpee Box Jump Overs (24″/20″)

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