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CrossFit.com loves the Overhead Squat, and so do we! Want to hear what HQ thinks about this movement?
"The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
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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.
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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.
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The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed."

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Three rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
(15 minutes)


2. 💥🏛️”Pandemonium”🏛️💥
3 Rounds of:
35 Double Unders
9 Overhead Squats 115/73
3 Muscle Ups

Immediately into
2 Rounds of:
50 Double Unders
15 Overhead Squats 115/73
5 Muscle Ups

Immediately into
1 Round of:
75 Double Unders
21 Overhead Squats 115/73
7 Muscle Ups

(22 min cut-off)

LIII: as rxd
LII: OHS at 75/53 or scale weight or to front squats as needed. Sub 2:1 Strict Chin-ups if you do not have Muscle ups. If you have muscle ups but can not do the higher volume do as many reps as possible in 1,2,3 minutes per round respectively. Sub 1:00, 1:30, 2:00 of Double under practice per round if you are still developing double unders.
LI: 4 Rounds for time of: 2:00 Double Under practice
12 Front squats or Overhead squat
12 Ring Rows

Have fun!

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