CrossFit | 210401
Thursday

210401

Workout of the Day

42

Overhead squat 3-2-2-2-1-1-1-1-1 reps

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Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:
Overhead squat 5-5-5-3-3-3-3-3 reps

Comments on 210401

50 Comments

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Manchild Manchild
November 29th, 2021 at 5:34 pm
Commented on: 210401

E2MOM, on MaxRack


85,

95, 105, 115,

125, 130, 95, 115, 120

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Clint Michael
June 17th, 2021 at 12:26 pm
Commented on: 210401

135, 145x1, 140, 140, 145, 150, 150, 155, 155

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Márcio Jales Costa
June 14th, 2021 at 8:31 pm
Commented on: 210401

3 sets of 5

5 sets of 3


lbs

95-105-115-115-125-135-135-145

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Jeff Chalfant
April 23rd, 2021 at 1:58 am
Commented on: 210401

155-165-165-165-170-175-175-180-185lbs.


Tried to get close to my squat snatch max for the reps and above it for the overhead squats. Elbows and shoulders don’t like heavy overhead squats sometimes...Today is one of those times.


15 minutes of slips warmup: 3 rounds:

3 front scale circle over 30” box into

10-15sec back scale hold each side

5 L sit lifts on floor/5 second toe to bar hold

1 minute handstand kick ups free

1 minute plank to down dog/toe touches

1 minute pvc pass throughs


42/69”/177lbs.

(edited)
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Mario Cruz
April 15th, 2021 at 2:16 pm
Commented on: 210401

210lbs

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Morgan Greene
April 12th, 2021 at 4:28 pm
Commented on: 210401

135-155-165-165-185-185-190-190

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James Gentile
April 9th, 2021 at 2:52 am
Commented on: 210401

Done 4/8.


My overhead squat is pretty weak, so these 1 reps were all PRs. Hope to go up evem more next time.


105


110

115

120


125

130

135

140

145

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Cor Oz
April 8th, 2021 at 1:42 pm
Commented on: 210401

3-155

2-175

2-195

2-215

1-225 f

1-225 f

1-

1-

1-


Ran out of time. Got 225 up and down in the bottom of the squat but dumped on the way up. Should go 220 then 225.

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Ralph Keeley
April 8th, 2021 at 4:45 am
Commented on: 210401

M/35/6’/175#


x1: 155/175/185/195/205/215

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Jeffrey Howard
April 4th, 2021 at 11:58 pm
Commented on: 210401

M/25/5'8"/155lb

CrossFit AFK


130lb-140lb-140lb-140lb-150lb-150lb-150lb-150lb-150lb (wasnt feeling it so 70%-75%-85% respectively)

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Sam Meixell
April 4th, 2021 at 8:17 pm
Commented on: 210401

85-95-105-115-125-135-145-155-165 (PR)

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Hank McKibban
April 4th, 2021 at 5:22 pm
Commented on: 210401

155-165-175-185(1)-190(f)-190-200(f)-195(f)

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Diego Rivear
April 4th, 2021 at 12:41 am
Commented on: 210401

26 y/o

160lbs


3 - 185

2 - 195

2 - 200

2 - 205F

1 - 205

1 - 210

1 - 215

1 - 220

1 - 220

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Aaron Brumit
April 3rd, 2021 at 7:41 pm
Commented on: 210401

115x3

125x3 oops

135x2

140x2 fail on 2

135x1

145x1

150x1

125x1

135x1 fail

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Antoine Lenouvel
April 3rd, 2021 at 8:13 am
Commented on: 210401

3 : 175

2 : 195–215-225

1 : 235-235-245-195

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Derek Eason
April 2nd, 2021 at 9:37 pm
Commented on: 210401

195-205-215-225-235-245-255-265-275lbs.



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Damien Leroux
April 2nd, 2021 at 5:31 pm
Commented on: 210401

3 : 88kg/ 2 : 92kg/ 2 : 95kg/ 2 : 98kg/ 1 : 102kg/ 1 : 105kg/ 108kg/ 1 : 111kg fail/ 1 : 100kg


https://youtu.be/_c4X16ayMuo

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Erik Dresner
April 2nd, 2021 at 4:57 pm
Commented on: 210401

Right shoulder felt a little unstable, so I did a 5x3 OHS at 155# today.

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Myles Lance
April 2nd, 2021 at 3:49 pm
Commented on: 210401

145-165-175-185-205-215-225-235-245

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Jade Teasdale
April 2nd, 2021 at 2:24 pm
Commented on: 210401

45-55-65-75

& 85 for the set of 1s.

power snatches to OH.

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Kevin Flowers
April 2nd, 2021 at 1:44 pm
Commented on: 210401

M/55/6’1”/180


OHS

3-2-2-2-1-1-1-1-1


3 x 135

2 x 145/155/165

1 x 175/185/195/205/215(f)/210

(edited)
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Claire Fiddian-Green
April 2nd, 2021 at 12:15 pm
Commented on: 210401

Started with 2 squat snatches + 2 overhead squats: 55 lb., 60, 65, 65, 70, 70. Then shifted to 1 overhead squat: 1@ 75, 85, 95, 100, 105

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Brett Eckles
April 2nd, 2021 at 10:57 am
Commented on: 210401

3: 175

2’s: 190–205-215

1’s: 230-230-235-240-250


M/28/6’1”/200lbs

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QiHui Xing
April 2nd, 2021 at 9:06 am
Commented on: 210401
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Hu Jiayi
April 2nd, 2021 at 9:05 am
Commented on: 210401


(edited)
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Chin-Sheng Chou
April 2nd, 2021 at 4:24 am
Commented on: 210401

175/195/210/225/245/255/260/265/275

Ashley:

95/105/105/110(x-)/110/110/115/120/125

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Js Smith
April 2nd, 2021 at 1:44 am
Commented on: 210401

All at 5reps

15#/15/25/25/35/35/25/25/15/15

OHS just kill that TFCC in my right wrist! Basically a form drill since I can’t get heavy.

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Hamilton Kipp
April 2nd, 2021 at 1:42 am
Commented on: 210401

135x3

150x2

170x1

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Joshua St John
April 2nd, 2021 at 1:34 am
Commented on: 210401

34,45,55,85,95,105, 110,pr 115

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Steve Day
April 2nd, 2021 at 1:10 am
Commented on: 210401

Did lighter weight with higher reps. Worked up to 2x160lbs

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Matthew Letarte
April 2nd, 2021 at 12:05 am
Commented on: 210401

5 x 45/65/95

3 x 105/115/135

1 x 145/145/155

2 x 155#

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kevin robinson
April 1st, 2021 at 11:47 pm
Commented on: 210401

75 x 3

85,90,95 x 2

100,105,115,120, 125 x 1

rx


started well below my 3 rep max knowing that I wanted to focus on form, depth while working towards a 1 rep max

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Charles Meyers
April 1st, 2021 at 11:07 pm
Commented on: 210401

Overhead squat 3-2-2-2-1-1-1-1-1 reps

45-55-65-75-95-105-110-115-122.5

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Jewel Lamb
April 1st, 2021 at 10:08 pm
Commented on: 210401

45

50-55-60

65-70-75-80-85

(postpartum PR ⭐️)

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Antonio Alves
April 1st, 2021 at 10:04 pm
Commented on: 210401

limited weights and strength, so I did:


SLIPS for 20 minutes

10 OHS with pipe

-

2x 10 DB single-arm OHS L/R | 5 kg DB

2x 10 DB single-arm OHS L/R | 7,5 kg DB

2x 10 DB single-arm OHS L/R | 9,5 kg DB

2x 10 DB single-arm OHS L/R | 11,5 kg DB

2x 5 DB single-arm OHS L/R | 12,5 kg DB

-

5x OHS w/ bar | 15 kg

5x OHS w/ bar | 19 kg

3x OHS w/ bar | 21 kg

1x OHS w/ bar | 25 kg

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Nicole Deaver
April 1st, 2021 at 9:20 pm
Commented on: 210401

45(5)-55(5)-60-65-75-80-85-90

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Daniel Robinson
April 1st, 2021 at 9:16 pm
Commented on: 210401

105-115-125-135-140-145-150-155-165(PR)

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Charlie Pokorny
April 1st, 2021 at 8:25 pm
Commented on: 210401

x3: 155

x2: 165 - 175 - 185

x1: 195 - 205 - 215(fail on way up) - 215(fail on way down) - x

m/52/5'11"/200#

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Chris Sinagoga
April 1st, 2021 at 8:10 pm
Commented on: 210401

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Overhead squat themes - squatting with an upright torso, pulling from the hips, pushing from the hips, overhead, balance factor (understatement)


MAIN DECISION

Do I have the mobility to make max effort OHS a worth-while day?


TECHNIQUE SCALE

Set the clock to 30 minutes. Do a ton of agonizingly slow sets at a light weight (like 7 sec. on the way down, 7 sec. on the way up). Throw some L-sits in between or handstand descents if you want.


CONSISTENCY SCALE

Don't go quite with a full recovery in between sets; use the same time for each one.


INTENSITY SCALE

Do something like a short sprint or burpees to get you breathing heavy before each set.


INJURY SCALE

Upper-body - back squat instead of OHS

Lower-body - AMRAP in 10 minutes of: 5 slow strict knees to elbows, 5 kipping handstand push-ups. Rest 5 minutes and repeat.


MY STUFF

1 round every 3 minutes for 5 minutes of: Run a little longer than 400 (I hope!), 10 strict knees to elbows on the swingset with the fattest effing grip ever.


GENERAL FEAR LEVEL: 3

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Coastie Nick
April 1st, 2021 at 8:05 pm
Commented on: 210401

95(x5)-105-115-125-135-145-155-160(F)-160 (PR)

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Daniel Robinson
April 1st, 2021 at 9:18 pm

Nicely done!

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Lincoln Kerger
April 1st, 2021 at 7:50 pm
Commented on: 210401

5-10 reps OHS at each weight

45-55-65-75-85-95-105-115#


Got a late start this morning and just wasn't into it, so just focused on technique. Power snatch to get the bar overhead. Felt good at 115 but had to cut it off there because of time.

(edited)
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Randy Crooker
April 1st, 2021 at 6:54 pm
Commented on: Workout Tips for 210401

95-100-105-110-115-120-125-130-135lbs

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Jim Rix
April 1st, 2021 at 6:38 pm
Commented on: Workout Tips for 210401

Technique work for me.

10-65, 10-75, 10-85, 10-95, 10-105, 5-115(pr), f-120, 4-115, 5-110, 10-95#.

Most productive focused OHS workout ever for me. 115 was my 1rm; it’s now my 1, 3, and 5 rm.

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Charlie Pokorny
April 1st, 2021 at 8:26 pm

Nice Jim!

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Mike Andridge
April 1st, 2021 at 4:14 pm
Commented on: Workout Tips for 210401

95

115/125/135

145/160(f)/160/135

m/51/175

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Jim Rix
April 1st, 2021 at 6:38 pm

Fantastic work, Mike.

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Christian Simpson
April 1st, 2021 at 2:33 pm
Commented on: Workout Tips for 210401

Hotel scale: single arm DB OHS, left & right.

20*3/25/30/35/40

45*2

50*1


Did some chest and biceps too, 1 hr bike ride as well.

(edited)
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Thomas Cosic
April 1st, 2021 at 12:12 pm
Commented on: Workout Tips for 210401

70-80-85-90-95-95-100-100-100kg

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Jessica Guedes
April 1st, 2021 at 10:45 am
Commented on: CrossFit and Community Gyms Coalition Continue Fight to Support Gyms

Great initiative, thank you!!!

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