Overhead Squat

All posts tagged Overhead Squat

WOD 2014-03-07 – Open 14.2

Posted by bronick on March 7, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/140/norcal-crossfit-mar-7th-2014
http://games.crossfit.com/workouts/the-open/2014

Open WOD 14.2:

  • 3 min to complete 2 rounds:
    • 10 Overhead Squat (95#)
    • 10 Chest-to-bar Pull-ups
  • If you completed 2 rounds… next 3 min to complete 2 rounds:
    • 12 Overhead Squat (95#)
    • 12  Chest-to-bar Pull-up
  • If you completed 2 rounds… 3 min to complete 2 round: 14, 14
  • If you completed 2 rounds… 3 min to complete 2 round: 16, 16
  • etc…

Open Results: 14 reps in 3 minutes

Actual Work:

  • 3 minutes: 10 overhead squats + 4 chest-to-bar (and many attempts)
  • 3 minutes: 10 overhead squats + 10 kipping
  • 3 minutes: 10 overhead squats + 10 kipping + 4 overhead

Since I knew this was going to be a short workout based on the Open standards, I opted to to continue working. The coaches said they wanted us to scale to be able to complete 3 rounds, but since I couldn’t scale for the Open, I did what I could and then continued on to make 3 rounds total.

WOD 2014-01-22

Posted by bronick on January 23, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/91/norcal-crossfit-jan-22nd-2014

Snatch Balance Results: 105# max

Metcon Results: 3 rounds + 4 burpees

  • 7 minute AMRAP
    • 10 Burpees
    • 10 Overhead Squats 45#

I knew burpees where gonna suck, but after the rounds of “Cindy” yesterday… they really sucks. As did the squats. Guess my quads and chest/tri hadn’t quite recovered from yesterday.

I also opted not go super heavy on the snatch balance due to my wrist bothering me. Plus, I wanted to work the catch at the bottom more than trying to go for a heavy weight. Catching in the full squat has always been weak point for me.

 

2012-01-13 WOD: OSH + 21-15-9

Posted by bronick on January 13, 2012
Posted in: WOD. Tagged: , .

WOD:

Heave Over-Head Squat: 5-5-3-3

Then 21-15-9:

rxd intermediate scaled
  • OH Squat (135/95lbs)
  • HSPU
  • OH Squat (115/75lbs)
  • HSPU (bands/box)
  • OH Squat (95/65 or 45lbs)
  • DB or BB Press

RESULTS:

bar, 65#, 75#, 95#, 115# (x3), 125# (x3), 145# (x1)

11:41, scaled
(95# and HSPU from box)

2011-04-14 – Open WOD 11.4

Posted by bronick on April 14, 2011
Posted in: CrossFit Games, WOD. Tagged: , , . Leave a Comment

Open WOD 11.4:

Complete as many rounds and reps as possible in 10 minutes of:

  • 60 Bar-facing burpees
  • 30 Overhead squats (120lbs / 55kg)
  • 10 Muscle-ups

RESULTS:

60 burpees + 7 overhead squats = 67 reps

I had hoped to do better. I figured I wouldn’t make it the muscle-ups, but thought I would get a few more of the overhead.  Also the burpees also took longer than I expected having done some many recently. I just dropped the bar at the bottom 4-5 times, which sucked because I then had to get the bar back up overhead which takes a bit of work. I hadn’t done overhead squats in a while until Monday, but I only used 75#. 120# is a lot harder.

I have to say, I do like the way they programed this workout for the Open. When I heard muscle-ups, I thought “wow, that might be a problem for a lot folks” (including me). But by making it at 10 min AMRAP instead of “for time w/ 10 min cap” it allowed everyone that can do a burpee to finish the workout and get a score.  I know one of guys from the gym PRed his overhead during the workout which is awesome.

2010-12-20 WOD – Kimmy

Posted by bronick on December 20, 2010
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WOD:  Kimmy’s birthday WOD

4 Rds:

  • 10 overhead squats 115/75
  • Overhead carry 115/75 across the gym
  • 10 burpees over the bar

Plus 50 dbl unders after rd 2 & 4.

RESULTS:
18:00 @ 75#

I dropped the weight down quite a bit since my wrist tend to have issues… and they did anyway. First two rounds weren’t that bad, but the last two took quite some time.  And the burpees after doing the overhead stuff kinda sucked too. I really need to past this complaining…. one of the guys actually commented that I was making excuses before the workout even began when I was talking about my wrists. Its true… granted some of it is physical issues, but part of is mental. And thats the part I need to work on.

Note to self – Practice double-unders, the single + double takes way way way to much effort.

2010-11-08 WOD – Overhead Squats and 4 Rounds

Posted by bronick on November 8, 2010
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WOD:
Overhead Squat something heavy (relative to each person obviously)
5-5-5-5-5

4 Rounds for Time:

  • 20 Back Squats @ 135
  • 10 30″ Box Jumps ( you can use your hands)
  • 50 Double Unders (sub 50 singles if absolutely necessary just keep moving)

RESULTS:
65-95-115-135
13:49 @ 115#, single+double

Pretty happy with the overhead squats, last time I did them back in June for a 1 rep max I only got to 140#.  Although my wrists are so happy with them ;-P As for the metcon, dropping down to 115# was a good. Enough that I couldn’t power straight thru all 20, but didn’t have to re-rack the bar either. Just paused a few (ok, maybe more than a few) times. For the double unders, I ended up doing 25 single and 25 doubles because I can’t get more than one double under at a time. I have to go single, double, single, double, etc… But I did do the 30″ box!

WOD – Overhead Squats & AMRAP

Posted by bronick on June 11, 2010
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WOD:
Overhead Squat 1-1-1-1-1

As many rounds as possible in 10 minutes of:

  • 20 Sit Ups
  • 10 KB swings 1.5 pood
  • 5 Burpees

RESULTS:
75-95,  115-125-135-140(f)-140

5 rounds + 5 situps

Wish I had a few more minutes for the overheads, I took a little too long to warm up apparently so some of the warmup sets became working sets just because of time. As for the metcon I did much better with the situps this time, but still not very fast at them.

Team WOD

Posted by bronick on June 6, 2010
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Partner WOD:

Max points in 10 min:

  • Wallball tire shots (1 per person, 2 points)
  • 5 overhead squats
  • 5 dumbbell thrusters
  • 5 slamballs
  • Completing 1 circuit = 1 point

The catch…. you have to carry the wallball with you and it can’t touch the ground, hence only 1 partner can be working at a time.

Halftime: 2 attempts at a “free throw” wallball shots per person (1 point)

Repeat the 10min. This time both partners can work at the same time, but you must leave a station together.

Score:

11,2,5 = 18 points total

Not so great considering sever others got 30+. We kinda got screwed the 2nd round and keep hitting bottle neck… like no bars for overhead, no dumbbells available, etc… But it was still a great workout, a lot of fun, and it was nice to be outside.

Between the mountain biking yesterday and this,  my legs where done.

WOD – Squat, Pull, Jump, Sprint

Posted by bronick on May 26, 2010
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WOD:
Complete each round for time:

  • 20 Overhead Squats @ 135#’s
  • 20 Pull Ups
  • 20 Box Jumps 24″

Rest 1 minute and repeat for a total of 3 rounds

After 3 third round is completed, immediately run 800 meters for time (sprint the hell out of it).

Results:
19:47 @ 75#,  25:11

This means my sprint was 4:56.

I think Jason was a little off on his RX weights for the overhead squats for us mere mortals… as I think most of the guys did 75# and only a few did 95#, at least in our class.  Apparently I have pretty good form for overhead squats, now if only my wrists weren’t such an issue I’m sure I could have done a lot better. The sprint really really sucked for me, I got a real bad stitch in my side and walked about half of the first 400m lap.

mere mortals