Thursday August 3, 2023

CrossFit

Main

Overhead Squat 2014′

1 rep max overhead squat *for those who are newer/dont have mobility to do OHS, perform front squat in same manner below;

*after warming up, within 3 attempts build to a 1rm OHS.

20 min clock: Treat this as an e 1:30-2min EMOM

Min 0-10: warmup sets (5x)

1. 4-5 reps at empty bar

2. 3-4 reps at 30-40%

3. 2-3 reps at 40-50%

4. 1-2 reps at 50-60%

5. 1-2 reps at 60-70%

min 10-16: work up in singles (3x)

1. 1 rep at 75-80%

2. 1 rep at 80-85%

3. 1 rep at 85-90%

min 16-20: build to 1rm (3x)

1. 1 rep at 90-95%

2. 1 rep at 95-100%

3. 1 rep at 100+%