Today we finish our overhead squat strength program for May. As one of the most technical lifts we do in CrossFit, the overhead squat requires the entire body to be engaged. Without the core strength and mobility to hold a weighted bar overhead, an athletes performance at the overhead squat will be limited. All month, we have continued our weekly mobility work showing you ways to improve mobility in your overhead position. That mobility work should be added to the beginning and/or end of your WODs. If you have 5-10 minutes before a WOD, make sure you grab a band, foam roller, or Orb and use that time wisely.
CrossFit Alloy WOD for 5/29/2015:
Strength:
Overhead Squats
1, 1, 1, 1, 1, 1, 1
MetCon:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (1.5/1)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (1.5/1)
10 Bar Facing Burpees
Post Weight and Rounds for Each AMRAP to Comments
6:30pm – Olympic Lifting is Cancelled
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (1.25/0.75)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (1.25/0.75)
10 Bar Facing Burpees
Brass:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (1.0/0.5)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (1.0/0.5)
10 Bar Facing Burpees
Bronze:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (0.75/0.25)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (0.75/0.25)
10 Bar Facing Burpees
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (1.25/0.75)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (1.25/0.75)
10 Bar Facing Burpees
Brass:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (1.0/0.5)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (1.0/0.5)
10 Bar Facing Burpees
Bronze:
As Many Rounds as Possible in 5 Minute:
10 KB Swings (0.75/0.25)
10 Burpees
Rest 2 Minutes:
As Many Rounds as Possible in 5 Minutes:
10 1 Arm KB Snatches (0.75/0.25)
10 Bar Facing Burpees