Overhead Squat | CrossFit Jozi

Tag Archives | overhead squat

WoD: THURSDAY 16-06-11

ONLY ONE CLASS AT 5:30pm TODAY.

‘Nancy’
Five rounds for time of:
• 400m run
• 15 overhead squats (40 / 30kg)

Monostructural (cardio) and weightlifting couplet.

By CrossFit Jozi on 15/06/2011 in CrossFit Jozi - WOD

The 2011 CrossFit Games Africa Regional competition takes place next week from Friday to Sunday in Cape Town. Many of the countries top CrossFit athletes will be down to compete, including William Schutte. I will be going down to represent CrossFit Jozi and help coach members of our community through the event. Be sure to wish Will all of the best, it’s a huge competition. Next week’s class schedule is on the right under ‘News and Events.’

2011 CrossFit Games Regional Qualifier – Team events 4

For time:

250 Pull-ups
250 Kettlebell swings (24/16kg)
250 Double-unders
250 Overhead squats (40/30kg))

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the pull-up, then complete all of the kettlebell swings, then all of the double-unders, then all of the overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

By CrossFit Jozi on 03/06/2011 in CrossFit Jozi - WOD

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WoD: WEDNESDAY 25-05-11

In the sentiments of Coach Glassman, the founder of CrossFit, with regards to training the ‘abs,’ “Put heavy loads overhead, and stabilise your midline like a mother*&^%$#!”

A1. Overhead Squats
• Bar – w/up – w/up – 1 – 1 – 1 – 1
*Attempt a 1-rep max

A2. Handstand Push-ups
• Max reps x 4 sets
*Perform in between OHS sets

B. Max reps OHS
• 50% 1RM
*You are allowed to use a squat rack. Your reps end when you can’t maintain correct movement standards or if the elbows bend and the bar is lowered from overhead.

How many can you do?

By CrossFit Jozi on 24/05/2011 in CrossFit Jozi - WOD

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WoD: THURSDAY 07-04-11

Snatch push press + OHS

2+1 x 8 sets

Alternating Tabatas

Double unders
Push-up kick up

The snatch and the components of the movement are all technical. The movements demand focus. You have to hit all the correct positions or you will fail the lift and potentially injure yourself. You also need to be positive. If you rack the bar and think “Sh*t that’s heavy,” put it down, re-focus and then get back to it. If you’re unsure about the lift, ASK your coach and WAIT for their guidance.