MAX Overhead Sqaut & Front Squat

Today you will find out what your max weight is for the Overhead Squat and the Front Squat. Start with the Overhead Squat and start by using just the bar. Add weight little by little and do 2-3 reps at each weight until you find a weight that is doable but challenging. You will only be doing 1 rep at a time once you find your max. At your max weight do 1 rep, rest 2 minutes and repeat for a total of 5 reps. Your max weight for the Front Squat will probably be slightly more than your Overhead. Therefore, you can start with your Overhead weight when trying to calculate your Front Squat Max instead of starting with the bar.

Warm Up

• Jump Rope 2 minutes
• 50 Jumping Jacks
• 50 feet overhead walking lunges w/light weight (hold the weights over your head)
• 20 Overhead Squats with a broomstick
• 20 Front Squats with a broomstick
• 30 push ups
• 30 sit ups

WOD
Overhead Squat 1-1-1-1-1 (max weight)
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov

Set Up:

• Stance = shoulder width
• Full Extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders
• Elbows locked

Execution:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain constant upward pressure on the bar, and active shoulders, to support the load
• Bar remains in the frontal plane or slightly behind
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below to of kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete move
• Head position is neutral
• Return to full extension at top of movement

Front Squat 1-1-1-1-1 (max weight)
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
(you will love the first woman in this video... MOM... WATCH!)

Set Up

• Stance = shoulder width
• Full Extension at hips and knees
• Bar "racked" on the shoulders (create a shelf with the hsoulders for bar to sit on), hands outside shoulders, loose fingertip grip
  
• Elbows high, upper arm parallel to the ground

Execution:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Elbows high, arms stay parallel to ground for entire movement
  
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below to of kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete move
• Head position is neutral