By jeremyjones

diablo crossfit overhead squat comparison

Olympic weightlifting shoes can make all the difference when doing snatches and overhead squats. If you look at the two different body positions, the athlete on the left is wearing oly shoes. This allows the knees to travel forward and can make up a bit for a lack of ankle mobility. It also helps keep the torso angle more upright which makes holding the weight overhead much easier. Notice how far the athlete on the right has to lean over with the torso and then compensate by bending his arms way back to stay keep the bar over his feet (and not lose balance).

Now for today’s workout, should you wear your oly shoes? It may be the only option if you can’t get low enough without them! But if you can handle the weight correctly without them, I recommend wearing something flat like Nanos or Chuck Taylors.

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead squat, and then do that weight for 2 – 3 singles. Take it out of the rack if you wish, but in today’s workout, it will have to be from the floor. Use 70-85% of your max. You should only consider doing today’s workout if you can perform one ‘super deep’ repetition with at least 155lbs/100lbs.

Workout: “V8 on the Track” – As many rounds as possible in 12 minutes, with a “Rolling Start”

In 4 minutes perform no more than 2 rounds of:

8 overhead squats (Advanced: 95lbs, Intermediate*: 63lbs, Novice: front squat 53lbs)

8 clean and jerks (same)

100m run

Then with the remaining time perform as many rounds as possible (and include the first two rounds in your score).

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 7 rounds (including the first two rounds of the ‘rolling start’). If you don’t finish the first 2 rounds in the 4 min rolling start, just keep going and treat the entire workout as just a regular 12 min AMRAP. Scale up to 135/83 for an extra challenge (if you can OHS 185/123)

Coaching Tips: The idea behind the ‘rolling start’ is to allow you to get the work in, but focus more on form. NOT to sprint through the first couple rounds then rest a couple minutes before the rest of the AMRAP. Take your time and make every rep perfect. The coaches are going to be sticklers on OHS depth, so if you aren’t going below parallel, “no rep” yourself (don’t make the coach do it… loudly… so everyone can hear). If you can’t get remotely close to below parallel on an overhead squat, do 4 partial reps, then 8 full front squats (this is not ‘Rx’ but it will keep the intensity up somewhat).

Log your results online by clicking here.

Compare To: New Workout!

Articles: Here we go… A single study claims that it may not be the gluten specifically that causes gut irritation and an army of “I told you so”s is already coming out of the woodwork. From what I have read so far (from clearly ‘knowledgeable’ bloggers like this one – SURPRISE! ‘Gluten Intolerance’ Is Likely Bullsh*t!), it appears that these people are not reading the actual study and its conclusions.

For a more comprehensive outlook read what Robb Wolf has to say about it here.

And if you want an even more concise summary look no further:

The lead researcher acknowledges that gluten may very well be the stomach irritant we are looking for. My input – Millions of people feel better avoiding it. If you feel better avoiding it, don’t wait for the science to catch up. If you don’t know if you’ll feel better, WHAT ARE YOU WAITING FOR!?


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