Turkish Get-ups to Overhead Squats

Our Main Circuit today was another test of strength and form

We "warmed-up" with some Heavy Turkish Get-ups, an excellent preparation for Overhead Squats. 3 reps with average weight, 2 reps a bit heavier, then 1-2 sets of max singles!

The Challenge was;

"What % of your weight can you get-up with?"

While I'm unsure of exact % here a few of the top all-time class numbers I can remember:

Che: 55lb

Stacy 55lb

Andrea 55lb

Chriss 95lb

Chris 85lb

Vinnie 75lb

Once you can get-up with a 30lb weight you should move to a barbell; it's a heck of an experience!

WOD

AMRAP in 25 min

5 Ring Dips

10 Overhead Squats

15 Pullups

We averaged 4-10 rounds

The overhead squat continues to be a challenge!

Overhead Squats and Vivek Muscle-ups!

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

Flickr Slideshow

Final Output

Barbell Snatch, Overhead squat

Chriss Dialing in on the Overhead Squat

Danny get some air on our Off-Set Plyo Pushups

SKILL:

Jump and Land (no bar)

Up and down

Up and Down High Pull

Muscle Snatch

Jump and Land with bar overhead

Drop squat (overhead)

Snatch:

5 rounds x 5-10reps

Go heavy if RPF is 9 or above

WOD:

AMRAP in 20 Minutes

10 Chins

20 Kettlebell Swings

10 Overhead squats

15 Off-set Plyo Pushup

Video:

Burgener Warmup

Study and practice the movement!