Main Class:
As a Team of 2 complete for time:
Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (115#/75#)
Box Jump (24″/20″)
* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.
Checkout WOD:
50 Toes-to-Bar for time
Advanced RX Class:
As a Team of 2 complete for time:
Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (155#/105#)
Box Jump (30″/24″)
* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.
Checkout WOD:
5 Rounds for Time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk
*Complete 2 ring dips at the top of the MU
Results
The Chelanstand Walk:
Brinkley said “Is that all you got old man?”:
“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.”
The Overhead Squat by Greg Glassman: CrossFit Journal
