“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
Once developed, the overhead squat is a thing of beauty
– a masterpiece of expression in control, stability,
balance, efficient power, and utility. Get on it.”
Courtesy of Greg Glassman- CrossFit Founder.
Pre WOD
2 attempts at Max Pullups (Post your PRs to board and Blog Scoreboard!!)
WOD
4 rounds for time
Row 500m
15 OHS (95/65)
15 Push-ups (gravity-free)
Post WOD
60 Russian KB Twists
Post your Max Pullups PR to blog scoreboard! and IR board..
Nice job to all those “band down” attempts, and PRs.. Lisa Jo 25 wow RX!) Liz 18 RX wow! KJ 1 RX (yes, no band!).. that is so cool! Stascha rocking out w/ 5 on the purple (only!) band (last yr 10w/ green) , James 18, Sammy 12, Howie 11 .. and moi: up from 1.5 deadhangs rx a year ago Labor Day to 26 kipping rx today!!
Rock on Mr. Max Pullups!
“The Overhead Squat is a thing of beauty.. “