CrossFit | 211124
Wednesday

211124

Workout of the Day

32

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

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Compare to 210401.


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 211124

34 Comments

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Nate Gordon
December 3rd, 2021 at 10:29 pm
Commented on: 211124

135/145-155-165/175-185-195-195-200


oops I did 5-3-3-3-1-1-1-1-1

(edited)
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Jeffrey Howard
November 30th, 2021 at 11:18 pm
Commented on: 211124

M/26/5'8"/155lb

CrossFit AFK


135lb-140lb-145lb-150lb-155lb-160lb-165lb-170lb-175lb

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Ralph Keeley
November 30th, 2021 at 4:43 am
Commented on: 211124

M/35/6'/175#


1x5: 195

2x3: 205/210


Deo gratias

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Damien Leroux
November 28th, 2021 at 10:35 pm
Commented on: 211124

3/90 v

2/94 v

2/97 v

2/100v

1/103 v

1/106 v

1/109 fail x 2

1/90 v


https://youtu.be/YHPrfd3jHnc

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Mike Scott
November 28th, 2021 at 9:28 pm
Commented on: 211124

Renae: 5x55/65/75; 3x85(hard)/80(f-3rd)/80/80, skipped last rd

Lucas: 5x95/105/105; 3x115/120(f-3rd)/125/135x1(PR)

Me: 5x135/155/165; 3x175/180(f-3rd)/185x1/stopped

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Charlie Pokorny
November 27th, 2021 at 7:48 pm
Commented on: 211124

x3: 145 - 155

x2: 165 - 175

x1: 185 - 195 - 205 - 215(f) - 215(f)

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James Gentile
November 27th, 2021 at 6:25 pm
Commented on: 211124

95 x3

105, 110, 115 x2

120, 125, 130, 135 (PR - I think!), 140 (f), 140 (f) x1


Tried starting with 115lbs, nope! Need to get more confidence in shoulder stability for these lifts.

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Maria Jones
November 27th, 2021 at 3:14 am
Commented on: Workout Tips

I want to recommend Ohikhobo's remedy for an easy and faster way to get rid of any kind of disease . I recently got cured from herpes with his remedy. Contact him and be cured today too. 

Email:drohikhoboherbalcenter @ gmail com

WhatsApp+1-740-231-2427

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Maria Jones
November 27th, 2021 at 3:13 am
Commented on: Shoulder Position in the Overhead Squat

I want to recommend Ohikhobo's remedy for an easy and faster way to get rid of any kind of disease . I recently got cured from herpes with his remedy. Contact him and be cured today too. 

Email:drohikhoboherbalcenter @ gmail com

WhatsApp+1-740-231-2427

Comment URL copied!
Coastie Nick
November 26th, 2021 at 10:49 pm
Commented on: 211124

95(x5)-105-115-125-135-145-155-160-165(F)


210401: 95(x5)-105-115-125-135-145-155-160(F)-160 (PR)

(edited)
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Troy Bruun
November 26th, 2021 at 3:08 pm
Commented on: 211124

Completed on 11-24


Single Arm KB OH SQT

5x5 (35lbs)


Double Arm KB OH SQT

5x3 (35’s)

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Antonio Alves
November 25th, 2021 at 10:37 pm
Commented on: 211124

Modified: many OHS variations

--

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

4x 10 DB single-arm OHS L/R | 9,5 kg DB

2x 5 OHS w/ bar | 20 kg

10 OHS w/ bar | 20 kg

10 OHS w/ bar | 20 kg

10 OHS w/ bar | 20 kg

10 OHS w/ bar | 20 kg

20 OHS w/ bar | 20 kg

--

5 km easy run in the morning

completed on 211125

(edited)
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Luke Rodina
November 25th, 2021 at 12:37 am
Commented on: 211124

3-95

2- 105, 110, 115

1- 120, 125, 130, 135 (f), 135, 140 (f)

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Fabian Delaflor
November 24th, 2021 at 9:11 pm
Commented on: 211124

overhead squat

3 - #65

2 - #75

2 - #85

2 - #95

1 - #105

1 - #115

1 - #120

1 - #125

1 - #130


1R OH Squat PR-#130

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Steve Day
November 24th, 2021 at 8:54 pm
Commented on: 211124

worked sets of 3s and 2s up to 145lbs

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Joe Conradi
November 24th, 2021 at 8:25 pm
Commented on: 211124

16 sets of:

5 70#DB OHS

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Matthew Moran
November 24th, 2021 at 8:14 pm
Commented on: 211124

No barbell so I did max reps 2x50-lb db thrusters

12-12-12-12-10-10-10-10-10

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Christian Simpson
November 24th, 2021 at 6:55 pm
Commented on: 211124

4/21/21: hotel WOD subs

Today: Wu 45#/65/95*10

3) 115,

2) 125/135/140,

1) 145/150/155/160f/160f

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David Whiteman
November 24th, 2021 at 6:24 pm
Commented on: 211124

M48, 5'7", 170#


OHS - 100-105-110-115-120-125-130-135-140#

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Mike Andridge
November 24th, 2021 at 6:10 pm
Commented on: 211124

95

115/135/135

135/150/165/135

m/51/175

compare to

95

115/125/135

145/160(f)/160/135

m/51/175

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Stacey Thompkins
November 24th, 2021 at 5:48 pm
Commented on: 211124

M/47/6'2"/180#


115

125/135/145

155/165/170(F)/160/165#

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Michael Garweg
November 24th, 2021 at 5:42 pm
Commented on: 211124

M50/1,70m/63kg


5-5-5-3-3-3-3-3 reps (beginner option)

25-27,5-27,5-27,75-27,75-27,75-27,75-28 in kg

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YooSik Kim
November 24th, 2021 at 4:49 pm
Commented on: 211124

우리집 Nate ver.2

10R

4 strict pull-ups

4 strict ring-dips

7 strict handstand push-ups

12 DB snatches (L6/R6) 22.5kg

-19:15


이렇게 해도 맷프레져는 못이기네

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Jim Rix
November 24th, 2021 at 4:20 pm
Commented on: 211124

Technique work

10-45, 10-65, 10-75, 10-95, 5-105, 115-f, 115-f, 5-105, 9-105, 10-95#


210401:

10-65, 10-85, 10-95, 10-105, 5-115, f-120, 4-115, 10-110, 19-95#


59/5’8”/155

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Jonathan Elmore
November 24th, 2021 at 3:54 pm
Commented on: 211124

65-95-105-115-115-125-135-135

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Ruiqin Huang
November 24th, 2021 at 2:14 pm
Commented on: 211124

155-165-175-185-205-215-205-205-225

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Randy Crooker
November 24th, 2021 at 1:57 pm
Commented on: 211124

100-105-110-115-120-125-130-135-140(f)-140lbs


compare to 4-1-21:

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

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Jim Rix
November 24th, 2021 at 4:21 pm

Way to grab that 140 set!

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David Whiteman
November 24th, 2021 at 6:25 pm

Great job Randy....I followed your lead.

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Charles Meyers
November 24th, 2021 at 1:29 pm
Commented on: 211124

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

65-75-80-105-110-122.5-135-150

(edited)
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QiHui Xing
November 24th, 2021 at 9:00 am
Commented on: 211124

PR ⭐️125KG.

210401:110KG.https://youtu.be/q54yktwjPPI

211124:80-85-90-95-100-105-110-115-120-125KG.https://youtu.be/l7VBmVh_dd4

(edited)
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Alex Ciasca
November 24th, 2021 at 11:53 am

Congrats on the PR!! You inspire me every morning to try to beat your scores (i very rarely do), but please keep posting the videos and scores, i watch everyday. Thank you Xing!

(edited)
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Steven Thunander
November 24th, 2021 at 3:18 am
Commented on: 211124

Globo scale: If you only have iron or conventional plates today warm up to a heavy but manageable weight for the OHS and do 6 sets of 5 reps. Dumbbells sub single arm OHS with a dumbbell 5-5-4-4-3-3-3-3-2-2-2-2 , alternating arms after each set. Dumbbell OHS are much more difficult than barbell OHS so keep that in mind. If you max out the available dumbbells do AMRAP sets.


Busy gym: either way you go this shouldn't be a problem. Safety first though, know your surroundings. Use a rack or platform if possible and hog it if feasible.


Bodyweight/equipmentless sub: let's work pistols (or scales/subs) and handstand holds and walks today for 20 minute, and finish with 100 tempo stick/pvc OHS with perfect form. If you don't have a stick do single arm OHS with a soup can, backpack, 1/2 gallon milk carton or other lightish object.

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Chris Sinagoga
November 24th, 2021 at 1:30 am
Commented on: 211124

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration, heavy weight. Squatting with the most possible upright torso demands.


MAIN DECISION

Do I have the mobility to make 1 rep overhead squat a good use of time?


TECHNIQUE SCALE

Same format, 10+ reps per round. Slow and boring. Our group is gonna have lots of fun tomorrow.


CONSISTENCY SCALE

Don't take a full recovery between sets. Least amount of rest possible but still able to lift a heavy weight


INTENSITY SCALE

Do a short sprint/burpee set before each lifting set


INJURY SCALE

Upper-body - back squat

Lower-body - 3 5-minute rounds of: 2 handstand push-ups, 6 strict knees to elbows


MY STUFF

Did sets at 135-185, then back down the ladder.


GENERAL FEAR LEVEL: 3

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