Wednesday

220525

Workout of the Day

35

Five 2.5-minute rounds of:

Run 400 meters
Max-rep overhead squats

♀ 65 lb ♂ 95 lb

There is no rest between rounds.
Post total number of overhead squats completed each round to comments.


Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Three 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb

The Overhead Squat

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. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.

Read the 2005 ArticleThe Overhead Squat

Comments on 220525

34 Comments

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Matthew Aukstikalnes
June 30th, 2022 at 5:09 pm
Commented on: 220525

rx. 11-8-9-9-10 = 47 reps.

used an elliptical, all were ~1:50-1:55

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Morgan Greene
June 15th, 2022 at 7:39 pm
Commented on: 220525

12-6-5-3-1

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Jeffrey Howard
June 8th, 2022 at 3:27 pm
Commented on: 220525

M/26/5'8"/170lb

CrossFit AFK


27-10-8-12-11 - Rx (Round 1 went fast, then felt the punishment starting the second run. 2nd and 3rd runs were slower, and had about 30-seconds for squats. Rounds 4 and 5 were faster giving me about 40-seconds for squats. Really had to pick up the pace in the later rounds. Nancy has 75 squats. This was 68 squats.)


Edit: The time it took to stop and write down a score did matter on this one. The transition was pretty important for getting out on the run quickly by missing out on a few squats or not.

(edited)
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Manchild Manchild
June 6th, 2022 at 5:30 pm
Commented on: 220525

on GWT, and subbed air squats


50 reps

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Brett Eckles
May 31st, 2022 at 9:54 am
Commented on: 220525

71 Reps Rx


23 reps first set. Then 10-13 reps per round after that. All runs under 2:00.


Ran 320m on air runner each round


M/29/6’1”/205lbs

(edited)
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James Tucker
May 30th, 2022 at 10:14 pm
Commented on: 220525

Rx: 95 OHS


Stayed consistent with a goal of 20, except for round 4, only got 15

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Braxton Glass
May 30th, 2022 at 3:59 pm
Commented on: 220525

58 yo m 5’5” 155lbs


Beginner Option:

Three 2.5-minute rounds of:

Row 300 meters

Max-rep overhead pvc squats


72 OHS

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Aaron Brumit
May 29th, 2022 at 2:14 pm
Commented on: 220525

Scaled to

200m run

75lb ohs


71 reps

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James Gentile
May 28th, 2022 at 12:06 pm
Commented on: 220525

Completed 5/27 after Back Thrusters WOD. RXd.


4 - 5 - 5 - 4 - 2 = 20 reps


Lead in my legs on the runs, didnt finish one lap with more than 18s to get the bar overhead and start squating. Probably should have scaled back the distance further.

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Bj Robles
May 27th, 2022 at 7:54 pm
Commented on: 220525

80RX

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Michal Tokarski
May 27th, 2022 at 10:41 am
Commented on: 220525

Subbed 30 kcal air bike for running. 8 OHS each set @ 40 kgs.

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James Hollyday
May 26th, 2022 at 5:55 pm
Commented on: 220525

4-5-14-8-10 rx. Total; 41 reps.


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Antonio Alves
May 26th, 2022 at 5:44 pm
Commented on: 220525

Modified, after a 10 km biking and using a 20 kg bar:

--

Six 2.5-minute rounds of:

15 burpees

Max-rep overhead squats.

13+13+14+16+16+13 = 85

--

Peace.

(edited)
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Sam Meixell
May 26th, 2022 at 3:44 pm
Commented on: 220525

Five 2.5-minute rounds of:

Run 300 meters

Max-rep overhead squats - 41

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Dezert Sky Kiddoo
May 26th, 2022 at 2:22 pm
Commented on: 220525

15 reps, rxd

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Jonathan Elmore
May 26th, 2022 at 12:45 am
Commented on: 220525

Rx 14-12-10-11-13 total time 14:46


Did second workout 5 rounds 1 mile Echo 2:30 or < then 15 #75 OHS forgot to start timer

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Patrick Doyle
May 26th, 2022 at 12:32 am
Commented on: 220525

5 Rounds of:

25 Cal Airbike

10 OHS 55#

18:42

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Stacey Thompkins
May 25th, 2022 at 9:48 pm
Commented on: 220525

M/47/6'2"/185#


Scaled to 75# the rest as rx'd

12/11/10/9/9

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Lincoln Kerger
May 25th, 2022 at 9:42 pm
Commented on: 220525

Rx: 7-7-8-8-9 = 39


Almost scaled to 75# but glad I didn't. I could have squeezed out another 1 to 2 reps per round looking back but tracking time on my watch for this was problematic. Running in the rain didn't help either.

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Christian Simpson
May 25th, 2022 at 9:15 pm
Commented on: 220525

Sub 2.5x echo bike (1000m/0.62mi). Ohs 95#: reps: 8/4/3/4/5

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Troy Bruun
May 25th, 2022 at 9:02 pm
Commented on: 220525

(5) 2.5min rds: 14/12/14/15/18

*took sweatshirt off after run on 2nd round


400m Run

Max OH SQT (65lbs)


GWU: Full Body Rot./ Run WU’s/200m Jog/Spider-Man Stretch/Air SQT&mobility


SPWU: PVC Passthroughs/PVC OHSQT/barbell ^Wod weight

Build Up: 200m Run 10 OH SQT


COOLDOWN: Legs and shoulders

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Adam Pequignot
May 25th, 2022 at 5:26 pm
Commented on: 220525

M/42/140lb


400m Run

Max OHS (95)


RX - 48 (10+9+9+9+11)

(edited)
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Damian Truchel
May 25th, 2022 at 5:21 pm
Commented on: 220525

80 RX

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Coastie Nick
May 25th, 2022 at 4:13 pm
Commented on: 220525

Rx’d: 4, 4, 5, 8, 7

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Jonathan Elmore
May 25th, 2022 at 4:08 pm
Commented on: 220525



Rx 14-12-10-11-13 total time 14:46

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Ben Walsh
May 25th, 2022 at 3:41 pm
Commented on: 220525

75# OHS

10-8-11-11-11

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Mike Munsee
May 25th, 2022 at 2:55 pm
Commented on: 220525

M 51/215/6’

Regular Nancy 17:53. Struggled with the run. I was going to do the workout as rxd but got back from the run and only had time for 4 ohs. Decided to go full Nancy.

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Amedeo Alessio Cerea
May 25th, 2022 at 2:17 pm
Commented on: 220525

Rx: 8 -7 -7 -7 -7

(edited)
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Jim Rix
May 25th, 2022 at 1:58 pm
Commented on: 220525

Loosely timed…

About a 2 min run, 20-30 sec of 75# OHS, then however much extra time needed (5-10 sec) to reach 10 OHS.


59/5’8”/155

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Randy Crooker
May 25th, 2022 at 12:35 pm
Commented on: 220525

Rx:

7-7-5-4-4

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Charles Meyers
May 25th, 2022 at 12:30 pm
Commented on: 220525


Five 2.5-minute rounds of:

Run 250 meters

Max-rep overhead squats

65 lbs

10-9-7-9-10

(edited)
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Luis Felipe Lopes
May 25th, 2022 at 12:12 pm
Commented on: Workout Tips

Arrasou Thiagão!! Pra cima!

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Daniel Robinson
May 25th, 2022 at 10:26 am
Commented on: 220525

5x 2.5-minute rounds of:

Run 300m

Max-rep OHS (75#)


12-12-12-12-12


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Chris Sinagoga
May 25th, 2022 at 3:24 am
Commented on: 220525

Champions Club Scaling Notes


RANT

Nothing to rant about



SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

Coordination - Nancy, slow motion on OHS

Balance - Nancy, do not count reps where the bodyweight shifts on the feet, focus on falling for run

Stamina - Lighten up weight so OHS can be unbroken, shorten run so it's 1:30 or less

Strength - 10 rounds of: 3 overhead squats, sprint 100 meters, rest 1 minute between rounds

Endurance - sprint the 400s, live with whatever happens on OHS


MY STUFF

Nancy in 11:53 as rx


GENERAL FEAR LEVEL: 7

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