CrossFit | 191129
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191129

Workout of the Day

53

Overhead squat 3-3-3-3-3 reps

Practice scales and stretch for 20 minutes.

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Comments on 191129

53 Comments

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Kang Gyeong Ho
November 26th, 2021 at 10:51 am
Commented on: 191129

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211126/

Overhead squat 3*5/

Overhead squat 3-3-3-3-3 reps

Practice scales and stretch for 20 minutes/

오늘기록 20-30-40-50-55kg(x)/

최고기록 (41/173/77/160122) 65kg(1)x/

금요일 저녁와드

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Kury Akin
March 15th, 2020 at 3:03 pm
Commented on: 191129

This. 55. 60. 62.5. 65. 65kg. Wanted to do more at 65 but was a little wobbly so will take a small win.

Prev. 50. 55. 60. 62.5. 62.5kg

Opened with 10 mins of SLIPS E30on30. Focused on scales and stretch for last 10 mins E30on30.

SLIPS are really paying off in terms of balance lately. Morning yoga sessions have helped too. Legs feel stronger.

(edited)
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Jeff Chalfant
February 8th, 2020 at 12:04 am
Commented on: 191129


(edited)
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Nate Gordon
February 7th, 2020 at 3:54 pm
Commented on: 191129

135-140-145-150-155

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Clint Michael
January 17th, 2020 at 1:17 pm
Commented on: 191129

105, 115, 120, 125, 135

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Jeff Chalfant
December 21st, 2019 at 1:22 am
Commented on: 191129

175 on all sets. This was a perfect weight. Great form except for the last rep of the last 2 sets where I lost my balance and had to step to recover.


Did 3 rounds of Juan’s slips recommendation for today but with :30 holds and no target for round 1. 30” target round 2 and 3. About 22m.

190/69”/lvl40

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Jeff Chalfant
December 21st, 2019 at 1:25 am

Last time: 165-170-175-180-185

Ramped up with 95x5, 125x4, 155x3


Wrists felt it today but let’s felt strong!

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Jeff Chalfant
December 21st, 2019 at 1:43 am

3 minute rests

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Cy Azizi
December 19th, 2019 at 7:32 pm
Commented on: 191129

105,110,115,120,125

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David Swicegood
December 8th, 2019 at 5:34 pm
Commented on: 191129

75-75-65-65-65


Really good form. No strain soreness post workout. Keep trunk engaged and support the weight!

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Antoine Vial
December 5th, 2019 at 7:19 pm
Commented on: 191129

60-65-67,5fail-67,5-70fail

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Coastie Nick
December 4th, 2019 at 9:37 pm
Commented on: 191129

95-115-135-145-155(f- only two reps completed). Slightly better than last time.

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Evan Saber
December 3rd, 2019 at 5:41 am
Commented on: 191129

185-205-225-245-265

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Kevin Marshall
December 3rd, 2019 at 12:29 am
Commented on: 191129

135-185-185-205-F225

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Chase Hiland
December 2nd, 2019 at 9:46 pm
Commented on: 191129

M/35/5'10"/190


135-165-185-205-225 (PR for set of 3)

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Hank McKibban
December 2nd, 2019 at 8:26 pm
Commented on: 191129

135-145-145-150-140 (from the ground; not planned)


181204: 155-165-175(2)-175-185(2)

180810: 155-175(2)-165(2)-175-180

180114: 135-155-175-195(f)-175

170302: 135-145-155-165-175(1)

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Geoffroy Castelnau
December 2nd, 2019 at 7:30 pm
Commented on: 191129

Scaled/subbed to 3-3-3-3-3 single Db OHS each arm with 8kg Db under 44X1 rythm.

Followed by 12 min EMOM front scale and 8 min EMOM stretch

M / 40yo / 176c / 71kg

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Nathaniel Robichaud
December 2nd, 2019 at 4:57 pm
Commented on: 191129

Shoulders and wrists NOT feeling it today...

135-155-175-185(1)-135(8)

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Giulio Barbini
December 1st, 2019 at 10:46 pm
Commented on: 191129

M/175cm /74kg /39yo

40 kg - 50 kg - 60 kg - 70x2 (third failed)

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Steven Odom
December 1st, 2019 at 5:45 pm
Commented on: 191129

115-135-155(f)-150(f)-150(f)-135-145(f)


Idk what was going on, I did not check in today.

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Jeffrey Howard
December 1st, 2019 at 4:11 pm
Commented on: 191129

135-145-155-165-175

Then, 1 minute Scale holds and Front Split stretches.

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Jade Teasdale
December 1st, 2019 at 3:35 am
Commented on: 191129

45-65-75-85-75

Should’ve done the set @ 55#s, was planning on going up to 95#s. Didn’t want to smash up the basement floor though. Mats are thin & it wasn’t feeling steady. 😂 Did 3 sets of 10 of front & back squats @ 65#s. Then, SLIPS! ✅

Trying to stay positive, but my oh mobility has me discouraged! Trying to eliminate the worst immobilities: ankles, hips, thoracic spine & shoulders. 😫🥺😭 Hoping that “GOWOD mobility” (starting my 3 rd month) will help!

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Joseph Alaimo
November 30th, 2019 at 9:38 pm
Commented on: 191129

225x3

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Viktor Wachtler
November 30th, 2019 at 1:37 pm
Commented on: 191129

Done with one 24kg kettlebell. 5 sets for reps (left hand first):

5 reps

6 reps

7 reps

AMRAP 15 reps

10 reps


43/1.78m/75kg

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Steven Broz
November 30th, 2019 at 12:47 pm
Commented on: 191129

5 sets x 3 reps OHS

1RM = 90#, 3RM = 80-85#

70#, 75#, 80#, 85#, 90#

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Steve Day
November 30th, 2019 at 3:42 am
Commented on: 191129

45/65/115/135/115lbs

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Js Smith
November 30th, 2019 at 1:59 am
Commented on: 191129

3 reps: 15#-20-25-30-35-40

That’s the best I could do. Injured wrist again catching the bad squat clean the other day. Should’ve used the box, that knee felt funny all day. 🤷🏻‍♀️

30min SYS (scale, yoga, stretching)

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QiHui Xing
November 30th, 2019 at 1:21 am
Commented on: 191129

70- 80-90-100-110KG.

✅ SLIPS,S-12MIN,S-12MIN.

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Christian Simpson
November 30th, 2019 at 12:20 am
Commented on: 191129

Another new movement for me...took it slow and worked on form and balance.


3 reps at 45,50,55,60,65,70,75,45,55,65 lbs

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Matthew Hice
November 29th, 2019 at 10:38 pm
Commented on: 191129

65, 95, 115, 135, 155

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Jim Rix
November 29th, 2019 at 9:51 pm
Commented on: 191129

Did 5-rep sets

95-100-105-110(4)-105#


Does anyone else get severe cramping in the shoulder on these?

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Nicole Deaver
November 29th, 2019 at 9:22 pm
Commented on: 191129

OHS

10@ 55/65/75/65/55


I worked on form so stayed light


SLIPS ✅

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Jared Paul Crowley
November 29th, 2019 at 10:24 pm

Any chance you have a good video of SLIPS?

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Charlie Pokorny
November 29th, 2019 at 8:38 pm
Commented on: 191129

165 - 175 - 185(2+f) - 185 - 195

m/51/5'11"/200#

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Tripp Starling
November 29th, 2019 at 7:58 pm
Commented on: 191129

95-115-95-95-95

Jackie: 45-45-45-45-45

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Morgan Greene
November 29th, 2019 at 6:53 pm
Commented on: 191129

155-175-185-195-185

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Nathan clukey
November 29th, 2019 at 5:54 pm
Commented on: 191129

finaly did my first real overhead squats thanks to many mobility videos. worked up to 65 lbs

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Anton Gross
December 5th, 2019 at 2:49 am

Congratulations! Keep focused on form and slowly build up your load. The boy build up load to where you can control it and still full ROM. OHS is great for whole body development, balance, power, and coordination.

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Ruben Meier
November 29th, 2019 at 5:27 pm
Commented on: 191129

Back squat 80/80/85/87.5/90kg

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Shane Azizi
November 29th, 2019 at 4:20 pm
Commented on: 191129

95, 100, 105, 110, 115 Rx

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Claire Fiddian-Green
November 29th, 2019 at 3:51 pm
Commented on: 191129

OH Squats: 5@45 lb., 55. 4@ 65. 3@ 75, 85, 90, 90, 90, 95. 5@65. Shoulders still feel sore from the handstand holds.

Finished with post-apple pie punishment of 6 rounds: 250 m row + 10 back squats @95 lb. Time: 15:57.

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elena erofeeva
November 29th, 2019 at 3:40 pm
Commented on: 191129

Just getting back in after a very long break. So a light day with empty 25lb and 35lbs barbell. Awesome feeling of body being alive, moving and not just sitting around!

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Sebastien Fitzpatrick
November 29th, 2019 at 3:22 pm
Commented on: 191129

225 - 245 - 255(F) - 255(PR) - 225lbs


My overhead squat is back! 255lbs was my 1RM!

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Claire Fiddian-Green
November 29th, 2019 at 3:46 pm

That’s great! Nice work.

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Nicole Deaver
November 29th, 2019 at 9:22 pm

Wow! Great job!

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Hendrik Bünzen
November 29th, 2019 at 3:16 pm
Commented on: 191129

60-70-81-75-70 kg

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Sam Meixell
November 29th, 2019 at 2:10 pm
Commented on: 191129

95-100-105-110-115

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Mike Andridge
November 29th, 2019 at 1:33 pm
Commented on: 191129

rx

135

140

150

155

135

compare to was all at 145, so not really apples to apples.

m/49/175

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Steven Thunander
November 29th, 2019 at 4:05 am
Commented on: 191129

Globo scale: If you have bumper plates, bar and a rack go ahead and max. If using only iron/normal plates work up to a heavy but controllable set of 3, or do 5x3 sets at the same weight with a heavish load. If without a barbell do single dumbbell overhead squats, 3 left arm and 3 right arm per set. Build up to a heavy. Note: DB overhead squats are particularly difficult and really test your stability. If you max out your available dumbbells, do AMRAP sets for any sets remaining.


Stretching- A Yoga class/video, ROMWOD session, or MWOD session will suffice. Scales as per usual.

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Chris Sinagoga
November 29th, 2019 at 1:27 am
Commented on: 191129

Champions Club Scaling Notes


RANT

The connection between the "I" in the SLIPS and the Overhead squat has been the most noticeable thing for my personal training this year. A slow descent from a handstand is an upside down descent of the OHS. It's an expression of pulling from the hips. It doesn't matter how many reps or sets you do here, just make sure to hit some of those handstand descents in between sets - not enough to fatigue your shoulders but enough to get a feel for the control.


I SHOULD TRY THIS AS RX'D IF: I feel comfortable using a weight that's heavy for only 3 reps


NEW TO CROSSFIT VERSION: oddly enough, some people can actually get into an OHS better than a front squat. But I would think today would be good to try and lift some weight - which is not going to happen with an OHS or probably front squat. I might try some back squat sets of 5 or 7 or so with something that feels heavy, then practice OHS with a PVC, broomstick, or jump rope in between sets.


GROUP VERSION: might be one of those days unfortunately. 15-lb. max for everyone, slow tempo sets on my call, one of the SLIPS in between sets. Ugh, sorry guys. It's good for us though.


INJURY VERSION: Pick two of the SLIPS and practice for 40 minutes


WARMUP

SLIPS!!!! Just knock out some sets and do the SLIPS in between. Those things are really golden.


GENERAL FEAR LEVEL: 3. Having to split jerk that thing overhead is a little worrisome

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Jared Paul Crowley
November 29th, 2019 at 5:38 pm

Is there a good video for SLIPS?

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Bryan Rosen
November 29th, 2019 at 1:25 am
Commented on: 191129

Warm up for 191129:

GENERAL WARM-UP


2 rounds of:

1-minute of single-unders

5 air squats with wide stance + 5-second pause

5 air squats with narrow stance + 5-second pause

5 air squats + 5-second pause

10 banded pass-throughs

30-second of banded pull-aparts


SPECIFIC WARM-UP


Overhead squat


1 set of 15 banded overhead squats


Perform 5 reps of each step with an empty barbell:

Behind the neck snatch-grip push press

Tempo overhead squats (3-sec down & up)

Overhead squats


Build up to first working set by performing reps of 5-4-3. All sets should be above 80% of 1RM.


Scales and stretching


Scales

EMOM 12 minutes

Odd minutes: Front scale, 30-sec right side

Even minutes: Front scale, 30-sec left side


Stretching

Minutes 1 & 2: Spiderman lunge, right side

Minutes 3 & 4: Spiderman lunge, left side

Minutes 5 & 6: Shoulders on box

Minutes 7 & 8: Seal stretch

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Juan Acevedo
November 29th, 2019 at 1:09 am
Commented on: 191129

INTENDED STIMULUS

.

Heavy day! Overhead squats are so rewarding. Master them, and most of your movements will improve. However becoming good at this movement requires patient and diligent for most. Start by doing a good reality check of where your air squat is. If you cannot control very well your spine and your pelvis on your air squat, adding more balance and stability requirements will not make that any better. If your air squat is solid, but you cannot control the rotation of your shoulders when pressing weight overhead, then adding range of motion will also not make things easier. Once you have done your reality check there. Focus on those aspects today. Use this workout to your advantage. If all is good, and your movement is there, then let's go for volume today. This is an excellent context for that. Get five heavy sets, all of them should be heavy. Athletes in need of some overhead squat love can use the following drills as ideas. Athletes with solid overhead mechanics can use them as warm ups.


1 set

1:00 overhead rack opener

1:00 banded distraction ankle stretch per side

1:00 PNF activation of hip external rotation per side


then


2 sets - with a technique barbell or similar

5 elbows rotations

5 (elbow rotations + strict press behind the neck with hands in snatch position)

5 (elbow rotation + press + 3/4 of an overhead squat)

5 (elbow rotation + press + 1/2 an overhead squat)

5 (elbow rotation + press + full squat)


then


5 sets

5 overhead squats to the depth of your capacity @ 44X1


@44X1: 4-second descent, 4 second hold at bottom, explosive ascent, 1-second hold at top



SCALES AND STRETCH


3-5 rounds

Max back scale with target on right leg

1:00 Elevated pigeon pose on right leg

Max back scale with target on left leg

1:00 Elevated pigeon pose on left leg

Max front scale with target on right leg

1:00 couch pose on right leg

Max front scale with target on left leg

1:00 couch pose on left leg

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