Tuesday, September 25
A lot of "favorite" movements today so get yourself ready in the warmup. I expect you to really spend some time prepping your body for this one and if there is anything you need to do to get ready, DO IT! Make sure your hips and shoulder get warmed and opened up for overhead squatting. Don't slack on the mobilizing either. It's there for a reason. Take time to find a good weight for this workout and listen to the coaches if they recommend staying lighter and working on good technique. You know we love the overhead squat for a lot of reasons, but it really excels at making your entire body work as a whole. If you have squat problems they will manifest themselves big time in the overhead squat. Figure out what is holding you back and fix it. If you have any doubts about the overhead squat, please read this article by strength coach Dan John.
Workout for Tuesday, September 25 Warmup Run 400/2 Min Jump Rope 2 Rounds 10 Fire Hydrants each leg 10 Goblet Squats with 3 sec. hold at bottom 10 Pass Throughs 10 Kipping Swings 10 Pushups Then 3-5 Minutes of hip external rotation work
Strength/Skill Overhead Squat technique Work up to a heavy 5 and use 85% of that for the workout if you can not do it Rx'd
WOD 5 Rounds for time 5 Overhead Squats (135/95) 10 Ring Dips 15 Pullups