CrossFit: A. Overhead squat prep/mobility B. Overhead squat 1-1-1-1-1-1-1 reps E2MOTM Longevity: Back Squat 1-1-1-1-1-1-1 reps E2MOTM QuickFit: 40 wall ball shots 20 box jump or step 30 wall ball shots 15 box jump or step 20 wall ball shots 10 box jump or step
CrossFit: A. Overhead Squat prep B. EMOM x 15: 1 pause OHS x 3 sec Get comfortable in the bottom! Longevity: A. Squat prep B. EMOM x 15: 1 pause back squat x 3 sec Get comfortable in the bottom! QuickFit: 5 rounds: 10 cal assault bike 10 DB deadlift 10 DB push press
CrossFit: A. Overhead Squat prep https://www.youtube.com/watch?v=HgEgIGE2ZI8 B. Overhead Squat 1-1-1-1-1-1-1 reps *treat as an E2min QuickFit: 4 rounds: DB Push Press x 8 KB Deadlift x 8 Burpee x 8
Hoosier CrossFit: Overhead squat 5-5-5-5-5 reps QuickFit: Complete as many rounds as possible in 10 min of: 3 Ring Rows 6 L-Seated DB presses 9 Stationary Dips
DON’T FORGET TO WEAR YOUR COSTUME!! Hoosier CrossFit: Hang power snatch + overhead squat 1-1-1-1-1-1-1-1-1-1 reps QuickFit: Against a two-minute running clock, complete the following: Run Push-ups x max reps Rest 1 minute between sets, and complete a total of four sets
CF: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps QuickFit: In teams of two, partners alternate as needed to complete as many rounds as possible in 10 minutes of: 10 Burpee Box Jump or Step-Overs 10 Alternating Single-Arm Dumbbell Snatches
CrossFit AMRAP 20 Min: Run 400m 20 GHD sit-ups 10 Overhead Squat Level 3: Run 400m, GHD Situp, OHS 96/65 Level 2: Run 300m, straight leg abmat, OHS 65/45 Level 1: Run 200m, straight leg abmat, OHS 45/15 QuickFit 4 Rounds for time Run 200m 20 squats (add goblet if squat is strong and consistent)
CF: Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and not as confident in OHS, stay at a light/mod load and drill positions so that each set of 3 across are consistent. Level 1: If mobility/positioning/strength dont allow for
Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and not as confident in OHS, stay at a light/mod load and drill positions so that each set of 3 across are consistent. Level 1: If mobility/positioning/strength dont allow for OHS
A. Overhead squat mobility prep https://www.youtube.com/watch?v=HgEgIGE2ZI8 Building 5 sets x 3 reps to a solid triple OHS B. AMRAP 5 min: 2 OHS/2 bar over burpees 4 OHS/4 bar over burpees 6 OHS/6 bar over burpees…
