We have LOTs of outdoor workout space

Wednesday 180620 Overhead Squat 3RM

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.  -Greg Glassman The Overhead Squat, CrossFit Journal

A few points of performance that can be seen in the photo of Joanna below:

  • Rigid, neutral spine- she has full control of her midline position with no deviation
  • Load is balanced over the mid-foot, the end of barbell over the middle of her foot
  • Full depth squat- with hips below the top of the knee cap
  • The knees might need to be pushed out so they track in line better with the toes
  • It appears shoulders are active and elbows are locked- though tough to see here
  • Heavy position is neutral

Get out your phone today and get a video or picture of a few of your reps so you can get a real-life look at your positioning. It helps to check this out between lifts while you are resting and getting psyched up for your next lift.

Joanna works her range of motion with the overhead squat, a movement new to her since CFM!

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
25 minutes to work up to a 3RM
Unposted Finisher (for a reason!)

Post heaviest set of 3 reps
Compare to March 8 2017

Wednesday 5pm Specialty Class- Olympic weightlifting

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