Posts tagged overhead squat
Second Time Around
1 month ago
WOD for Monday 041513 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Snatch Work
EMOM for 8 minutes:
Full Snatch (35-40% 1RM)
Strength:
Back Squat
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
3 Rounds For Time:
6 Overhead Squats (135/95)
12 Box Jumps (30/24)
24 Russian KB Swings (70/52)
Time cap: 7 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 2 full Snatch from the floor every minute on the minute for 8 minutes (16total reps). Do these at just 35-40% 1RM. They should feel pretty light. This is for technique. To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.
For the strength segment, you will establish a 1RM Back Squat for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, take the OHS bar from the ground to start each round. As there are only a total of 18 reps you can still scale pretty heavy for these, ie 75% 1RM. Note that you have a 7 minute cap on this workout. So, choose all of your scaling wisely. Attempt to work as hard and as heavy as possible without getting cut off from finishing.
ENDURANCE WORKOUT tonight at 6pm!
Think she can hear the music?
Hardcore Core
1 month ago
WOD for Wednesday 032713 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Clean
5 singles @65%
5 singles @70%
5 singles @75% 1RM
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round
Then, 3 Rounds of 5 reps each: On the group, hip thrusts (see video at 3:48)
Conditioning:
21-15-9-6-3 Reps For Time:
Overhead Squat (95/65)
Toes to bar
Time cap: 15 minutes
Post Clean Loads and Workout Time to Comments
Complete the CF Warmup for 3 rounds before class begins. During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts seen at 3:40 in the video below.
For the strength segment, follow the warmup progression and then complete 5 Clean singles at 75% 1RM. Rest no more than 2 minutes between reps. The entire strength segment shouldn’t take longer than 20 minutes.
The conditioning workout has a time cap of 15 minutes. Take the OHS from the floor to start each round. Scale toes to bar as needed.
Kipping Pullup Drills
Midlining
3 months ago
There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars!
These are all FREE! Click here
WOD for Friday 020813 - Click Here For Today’s Schedule
Overhead Squat
2-2-2-2-2
–Rest–
AMRAP in 12 minutes:
7 Power Snatch (95/65)
14 Overhead Squats
21 Toes To Bar
Post Overhead Squat Loads and Workout Rounds to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep Overhead Squats working up as heavy as you can, but trying hard not to reach failure. Rest 2-3 minutes, at least, between sets. You should probably continue your mobility work in between sets as well!
For the conditioning workout, take your Power Snatch from the ground and receive the bar overhead in a “power” position, ie above parallel. On your 7th rep, keep the bar overhead and move to your OHS. Scale your T2B down as necessary. For RX, both feet must hit the bar at the SAME time.
ENDURANCE WORKOUT tonight at 6pm!
Baby Overhead Squat
Pressed Out
3 months ago
Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!
Less than 10 spots left! More info here
WOD for Sunday 020313 - Click Here For Today’s Schedule
Push Press
3-3-3-3-3
–Rest–
3 Rounds:
Row 500m
15 Overhead Squat (115/75)
Rest 2 minutes between rounds
Post Push Press Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of three rep Push Presses (not Jerks) at the following percentages – 60%, 65%, 70%, 75%, and 80%. These should eventually feel fairly heavy, but you shouldn’t miss any attempts. Rest 2-3 minutes, at least, between sets.
For the conditioning workout, take your OHS bar from the floor. Rest two minutes between rounds and post your score without the rest intervals included.
Overhead Squat Help with Kelly Starrett
Gotta Get Up
6 months ago
Black Friday Yoga Class with Lexy!
Friday, November 23rd at 9am! RSVP here
WOD for Friday 111612 – Click Here For Today’s Schedule
Deadlift – 90%
1-1-1-1-1
–Rest–
3 Rounds for Time:
Run 200m
10 Overhead Squat (115/75)
5 Chest to Bar Pullups
Finisher:
Turkish Get Ups
5 each side as heavy as possible
Post Deadlift Loads and Workout Reps to Comments
For the strength segment, after warming up perform 5 sets of single rep Deadlifts at 90% 1RM. These should be very heavy. Make sure you take good rest between these work sets (2-3 minutes). If you do happen to get a PR, be sure to put it up on the board!
For the conditioning workout, take the OHS bar from the floor. Use as little assistance as necessary for chest to bar pullups. The bar should make contact with your chest somewhere between your clavicle and your nipple line.
For the finisher, perform 5 TGU on each side as heavy as possible.
ENDURANCE WORKOUT tonight at 6pm!
1/2 Bodyweight Turkish Get Up
Run, Snatch, Run
6 months ago
CFD HALLOWEEN PARTY is TOMORROW at 7pm!
RSVP here
WOD for Thursday 102612 – Click Here For Today’s Schedule
Overhead Squat
2-2-2-2-2
Hang Snatch – 75%
8×1
–Rest–
For Time:
Run 400m
30 KB Snatch – right (52/35)
30 KB Snatch – left
Run 400m
Post Overhead Squat and Hang Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Overhead Squats from the rack. These should be done at 100% of your Snatch 1RM. Once you’ve completed these sets, set the load to 75% 1RM Snatch and perform 8 reps of a full Snatch (with squat) from the hang position. These are more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, use the same load kettlebell for both sides. You must complete all the KB Snatches on the right before moving to the left hand.
ENDURANCE WORKOUT tonight at 6pm!
KB Snatch breakdown!
Saturday Morning’s Workout will be “Grace” – 30 Clean and Jerks For Time as part of the Barbells For Boobs Fundraiser.
Everyone is welcome to attend as usual on a Saturday morning. If you’d like to donate to the cause, click here.
Pushup, Higher
7 months ago
This is the rough design for our new hoodies! You can reserve yours before FRIDAY on the sign up sheet at the gym. There are four different styles and many different colors available.
WOD for Tuesday 100912 – Click Here For Today’s Schedule
Back Squat
10 sets of 2 reps at 75% 1RM
–Rest–
21-15-9 Reps For Time:
Overhead Squat (95/65)
Pullups
Ring Pushups
Post Back Squat Loads and Workout Time to Comments
For the Back Squats, the goal is to move the weight as quickly as possible for each attempt. There should be no “grinding” of any reps. Set your bar load to 75% 1RM. If you cannot perform all of your reps at fast speed then you need to use a lighter load.
For the conditioning workout, take the OHS from the floor. Use as little assistance for pullups as possible. If you can’t do your pushups on the rings, try them on parallettes.
Again Faster on Overhead Squats (worth the 8 minutes to watch!)
