Iron Grip CrossFit – CrossFit
We overhead squat because it makes us better at everything else. Any athlete –even a world class athlete– in any sport who does not train the overhead squat, can improve their general athletic ability by making it a part of their program. Many physical therapists use it as a diagnostic tool. We use it as part of our prescription for forging elite fitness.
Warm-up
Warm-up (No Measure)
3 Rounds
10 wallballs
10 calorie row
10 Ring fallouts
Rd 1: Standing straddle stretch
Rd 2: Lax ball+band on shoulder/trap
Rd 3: T-spine twists
Skill
Single-arm overhead squat
Metcon
Metcon (Time)
For time:
4-8-12-8-4 reps each:
Deadlift @ 115/85
Overhead squat @ 115/85
Rx+ = 135/95