Monday’s @home edition


Skill:

4 Rounds x5 reps - 1-Arm DB/KB Overhead Squat  @light to moderate weight

  • Rd 1&3: Right

  • Rds 2&4: Left

Scaling Option: May be modified to 1-Arm 1-Arm DB/KB  “Waiter” Squats as needed.

Strength:

EMOMx8  - Overhead Squat

3x Barbell Overhead Squats

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep OHS weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.


@Home / No Barbell Option:

EMOMx8 - 1-Arm Overhead Squat

3x 1-Arm DB/KB Overhead Squat

  • Even min: Right

  • Odd min: Left

**Start light and build gradually in weight if possible. Athletes new to this movement should stay at light DB/KB weights to maintain quality technique. These are difficult and may be modified with lighter weight or scaled to 1-Arm 1-Arm DB/KB  “Waiter” Squats as needed.


WOD:

5RFT:

25 FT Barbell Overhead Walking Lunge 2-3 UB Rds / (95/65)

5 Barbell OHS

25 Sit-ups

25 FT Barbell Overhead Walking Lunge

5 Barbell OHS


@Home / No Barbell Option:

5RFT:

25 FT 1-Arm DB/KB Overhead Walking Lunge RIGHT (50-53/30-35)

5 1-Arm DB/KB OHS RIGHT

25 Sit-ups

25 FT 1-Arm DB/KB Overhead Walking Lunge LEFT

5 1-Arm DB/KB OHS LEFT

NOTES: Score Time and record OHS weight. Athletes lacking a 25 FT area for lunging may modify to 8 alternating 1-Arm OH Forward or Reverse Lunges in place (e.g. Rd 1: 8x 1-Arm OH Lunges in place w/ DB\KB held in right arm). The weight for the Walking Lunge and OHS will ideally be the same and allow athletes to move w/ intensity throughout the workout.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com