Overhead Squats + Broad Jumps

Strength Workout (SWOD) A1. 4 x5 Overhead Squats (50, 60, 65, 75%) A2. 3 x 8 DB Hammer Curls The overhead squat (OH squat) is, for many CrossFitters—one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses in flexibility, balance, strength and coordination. For these reasons (and many more) athletes will avoid putting in the countless hours needed to develop the tools required for a strong OH squat. Many an athlete will be content to have a mediocre (or poor) overhead squat, as their back squat, deadlift etc. is strong—and that’s fine, it’s a personal choice. You will have likely heard this countless times before, but if you can’t execute a solid air squat, then there’s no point in trying to progress to an overhead squat. Make sure you have a solid squat foundation first, then try a couple of OH squats with a training bar (not a pvc pipe—I explain why below) as you will likely discover additional mobility issues, namely in your shoulders. The OH squat requires excellent flexibility in the shoulders, hips, hamstrings, glutes and adductors (groin muscle). It’s unlikely that you are highly mobile in all of these areas—which is why the OH squat is avoided by so many. It may be frustrating, but you MUST invest the time into sufficiently mobilizing the afore-mentioned muscle groups in order to externally rotate your hips and become comfortable squatting with a bar overhead. Workout of the Day (WOD) 21-15-9 Back Squats (60% 1RM) Burpee Broad Jumps across the gym ]]>