ohs

  • Thursday May 7th

     

    Strength

    Hang Cleans

    3x5

    +5 Lbs FLT

     

    Metcon

    AMRAP :90 Overhead squats. If you get to 21 before time is up, move on to…
    AMRAP :90 Sit-ups. If you get to 21 before time is up, move on to…
    AMRAP :75 Overhead squats. If you get to 15 before time is up, move on to…
    AMRAP :75 Sit-ups. If you get to 15 before time is up, move on to…
    AMRAP :60 Overhead squats. If you get to 9 before time is up, move on to…
    AMRAP :60 Sit-ups. If you get to 9 before time is up, you’re done.

    Less Than 3 Months: 15-10-5 of front squats and butterfly sit-ups

    Score is time to completion of 21-15-9 or total reps. If you don’t have the flexibility to overhead squat, do front squats. How do you know if you have the flexibility to overhead squat? Well, can you do this?

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  • Friday February 20th

     

    Skill/Strength

    OHS

    5 Rds

    Rest 90 Secs after each round

     

    Metcon

    4 RFQ

    10 Deadlifts

    10 Seated DB Press

    10 KB Halos

    10 Hollow Body Rocks

     

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  • Friday December 5th

    Strength

    10 Min EMOM

    Odd: 2 Hang Power Cleans 
    Even: 2 OHS Squats

     

     

    Metcon

    5 RFT

     

    7 Power Cleans or HPC
    5 Front Squats
    3 Pull Ups
     

    Scaled Option

    5 RFT

     
    14 KB Swing
    10 Goblet Squats
    6 Ring Rows 
     
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  • Friday November 21st

    Skill 

    OHS

    3-3-3-3-3 (Slightly Heavier than Last Time)

     

    Metcon

    5 RFT

    15 Box Jumps

    15 Wall Balls

    15 KB Swings

     
     

    20 Min Cap

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  • Friday November 14th

    Skill/Strength

     

    OHS

    3-3-3-3-3

     

    Metcon

    50 Wallballs
    40 Burpees to Plate
    30 Wallballs
    20 Burpees to Plate
    10 Wallballs
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  • Sunday October 26th

     

    Skill 

    OHS Practice

     

    Metcon

     

    Mainsite Aug 4th

     

    5 RFT

    500m Row

    50 Air Squats

    30 Supermans

     

    20 Min Cap

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  • Tuesday August 26th

    Skill 

    OHS

    • Use a snatch grip. Grip is 8-9 inches outside of shoulder.
    • Bar should be directly above shoulder, hips, and heel at the beginning of the movement.
    • Stance should be shoulder width and weight should be on her heels.
    • Shoulders are active
    • As you descends, you sit back and down onto her heels.
    • You ascend by driving through your heels.
    • Back is arched during ascent and descent.
    • Torso stays upright during ascent and descent.

     

    Metcon

    5 Min AMRAP

     

     

    5 DB Thrusters
    5 Sit Ups


     

     

    Rest 4 Mins

     

    6 Min AMRAP

     

    6 DB Push Press

    6 DB Step Ups

     

    Resources

    Bad Sleep Do's and Don'ts via Marks Daily Apple

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  • Thursday August 14th

    Skill

    OHS

     

     

    Metcon

     

    8 MIN AMRAP

     

    10 Burpees

    10 KBS

    10 OHS

    10 Pullups/Ring Rows
     

    Cash Out

    3 RFQ:






    10 V-Ups


    15 Plank Ups


    20 Hollow Rocks

     

     

     

    Resources/Topics

    Getting Back to Basics via Tabata Times

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  • Friday July 25th

     

    Metcon

    Mental Toughness

    Horrible Hundred 

    Courtesy of Freddy Camacho

     

    Deadlift, 25 reps

    Hang Clean & Jerk, 25 reps (GTOH with plate for those not proficient with Cleans)

    Thruster, 25 reps

    Overhead Squat, 25 reps (Front Squats or Goblet Squats for those not proficient with OHS)

     

    20 Min Time Cap

     

     

    Resources

    Learn To Let Go via CrossFit Invictus

     
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  • Friday June 20th

     

    Is it your shoulders or hips giving you problems with your OHS?

    Skill

    Overhead Squat

     

    GOAL:

    • If you are struggling with OHS (coming onto the toes, knees caving in, issues overhead.etc) focus on technique - keeping the torso upright, bar centered over you and perfect squat mechanics. Work w/empty barbell and light weight; Do not add weight if your mechanics are off. 
    • If you've been doing OHS and have good technique, see if you can add some weight
    • Newer athletes only work technique with PVC or an empty bar

     

    Metcon

    12 Min EMOM



    Odd: 5 DB Bench Press

    Even: 5 TTB



    Rest 2 min


     

    8 Min EMOM



    Odd: 7 Box Jumps

    Even: 7 Ring Dips 

     

    RESOURCES/ARTICLES

    Yoga and Deadlifts via Tabata Times

    Is Technology Hurting or Helping via Marks Daily Apple

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