Today we finish our overhead squat strength program for May. Â As one of the most technical lifts we do in CrossFit, the overhead squat requires the entire body to be engaged. Â Without the core strength and mobility to hold a weighted bar overhead, an athletes performance at the overhead squat will be limited. Â All month, we have continued our weekly mobility work showing you ways to improve mobility in your overhead position. Â That mobility work should be added to the beginning and/or end of your WODs. Â 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 CancelledÂ
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