We've had a few workouts with overhead squats recently, and today is no exception. The overhead squat really is the ultimate challenge in that it requires the most stability and flexibility of any of the squats (and maybe of all the movements we do in CrossFit).
Most of us will have some flexibility limitations in our body due to injury, lack of stretching practice, or from our daily work or sport. The video below covers some great drills to get your body balanced and prepped for not only overhead squat, but really for any squat, olympic lift, or thruster variation.
Give the drills a try by showing up early for class and giving yourself the time to go through them. You'll see great benefits in terms of your efficiency of movement, which will transfer not only into performance, but also injury prevention. They work even better if you do them regularly (i.e. every training day if you're really restricted!!).
*REMINDER - PUSH WEEK NEXT WEEK! ANY MEMBER WITH A RECURRING MEMBERSHIP CAN ATTEND EVERY DAY NEXT WEEK (AND THERE WILL BE A DIFFERENT WOD EACH DAY TO GREET YOU!)*
TRAINING FRIDAY SATURDAY
WARM UP: 3 rounds - 10 KB deadlifts (single KB, focus on hips driving back), 10 T Rotation planks, 10 dowel dislocates
SKILL: Deadlift 5, 4, 3, 2, 1 E2M
Build to a smooth single
WOD: OPEN WOD 11.4
We're going back a ways for this one! This 2011 Open workout was a huge challenge for shoulder stability with the burpees really impacting the overhead squat. The ring muscle ups were also a big separator since once people got there, they were pretty tired!
Give it a go, and if the Rx weights and reps are out of reach, the FG versions will still be great tests of fitness!
Rx: 10 min AMRAP of:
60 bar facing burpees
30 OHS @ 90/120
10 Ring Muscle ups
FG2: 65/95, 2x CTB reps
FG1: Scale bar weight as needed, 2x jumping ctb
TG: Scale as needed