“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”
The Overhead Squat By Greg Glassman
WOD:
P1. Max Effort OHS. (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)
P2. 3 rounds for time: 25 meter burpee broad jump (down and back width of gym), 15 Toes-bar
Open Gym/ Competitor WOD:
Competitor WODs are back! + more open gym times!
Open Gym times: Mon, Wed, Fri @ 6:15pm, Tues, Thurs @ 4:15pm.
Competitor WODs are for those looking to step it up to the next level. These WODs will consist of strength, olympic lifting, endurance, gymnastics and more advanced skill movements. All Competitor WODs will be posted during Open Gym times and is NOT instructor led and are in addition to the daily HCF WOD.
CWOD:
1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.
Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.
