Iron Grip CrossFit – CrossFit
Overhead squats are one of the most effective core strength testing and developing exercises there is. The demands placed on the shoulders, torso, hips, knees and ankles by the overhead squat may cause many people to avoid it. But those are exactly the reasons everyone should practice it.
https://www.youtube.com/watch?v=RD_vUnqwqqI
https://www.youtube.com/watch?v=L38N3DHmlyc
https://www.youtube.com/watch?v=tJoTVVZadUs
Warm-up
Warm-up (No Measure)
3 Rounds
7 Pullups
7 Ring dips
7 MB snatches
7 Grasshoppers
Mobility
Band over the shoulder pull back
Ball and band on traps
Pidgeon stretch
Skill
Overhead squats to a box
– Sitting under control
– Standing with upright torso
– Reaching depth
Metcon
Metcon (AMRAP – Reps)
Tabata Intervals – (20:10 seconds of work:rest)
4 Rounds
Double unders
4 Rounds
Overhead squats @ 75/55
4 Rounds
Double unders
4 Rounds
Overhead squats @ 75/55
Rx+ = 95/65
Score is total reps for all 16 rounds