In my opinion the Overhead Squat (OHS) is the CrossFit Squat! Mid-line and shoulder stabilization is critical in our OHS work. Any minor deficiencies in our air squat is magnified with the bar overhead. Time spent perfecting the OHS is well worth it; your efficiency of movement and self realization of how the body becomes one unit in this lift will sky-rocket your overall progress. Effort spent striving to improve your 10 rep max in the OHS will pay dividends in your core strength and conditioning. Remember, we do have fractional plates; if your Rate of Perceived form is at least a 9 be sure to challenge your top-end number during your next effort...when I start seeing fractional outputs I know you are pushing!Vivek and I had a conversation about taking some time tomorrow to really dial in on getting him his first muscle-up...he took matter into his own hands and got some practice in after our 0600 class resulting in his first muscle-up! Awesome work Vivek! We captured it on Video along with some of our OHS work...
Warmup: Snatch grip Highpull/Power Snatch x 3 sets
Workout: OHS x 10 reps x 6 rounds
Metabolic Conditioning: 10 rounds or 15 minutes
10 Big Box Jumps
10 Jumping Slamball
10 Kettlebell Highpull