The overhead squat (OHS) is, for many of us, the most technically difficult squat. It requires concentration, balance, core stability, shoulder mobility, and a good attitude!
You are going to have plenty of practice today to improve your OHS. You probably noticed that we are in a short OHS cycle. We are going to test our OHS a week from this Friday when we do CrossFit Total II.
For today's workout, work up to your 5 RM from last week. Use this load for your 3 heavy singles. Back off the load to 75% for your set of 10, 60% for your set of 20 and 50% for your set of 30. Yes, this might mean you are squatting just the barbell or one of the PVC pipes with sand or rebar. Today is all about getting repetitions and practice at different loads. The goal for toady's workout is not a heavy load, but rather muscular endurance and repetition.
If you have time after you're done, your coach has a cash-out for you. Good luck!
Reps for load. Score is total load of all 6 barbells.
Record your WOD on Beyond the Whiteboard.
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