Wednesday

220622

Workout of the Day

35

Overhead squat 3-3-3-3-3 reps

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Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Workout Tips

8
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Comments on 220622

38 Comments

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Doug Brubacher
February 16th, 2025 at 2:05 am
Commented on: 220622
CFWUx2 10*20kg/40kg*2
95 100.5 106 111.5 117
Did sets of 5 instead of 3.
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Sebastian Wieczorek
February 4th, 2023 at 2:57 pm
Commented on: 220622
next day

5x3 ohsq in kg
70 (2) - 70 (2) - 65 - 65 - 65

heavy accessory
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Clint Michael
November 10th, 2022 at 12:53 pm
Commented on: 220622
Used a pair of 50 lbs. dumbbells 
3-3-4-5-4
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Manchild Manchild
November 5th, 2022 at 5:46 pm
Commented on: 220622
E4.5MOM, first time doing OHS at CP

65, 75, 85, 95, 100
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Gavin Young
October 12th, 2022 at 1:03 pm
Commented on: 220622
39 y/o M

155, 165, 185, 205, 215x

only got 2 out of the 3 @ 215 ... bar was taken from the ground each time FWIW
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Leonel Manzilla
August 29th, 2022 at 8:36 pm
Commented on: 220622
185 185 195 205 195 
X3.  x4.  X3.  X2 then x3.  X5

Male 24y175cm84kg
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Giuseppe Petrillo
July 22nd, 2022 at 11:59 am
Commented on: 220622
60-60-60-60-60 kg
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Jeff Chalfant
July 13th, 2022 at 10:37 pm
Commented on: 220622
Power snatched each from the ground:

155 on all sets. Lifted E2m...Fasted. 

ankle shoulder and elbow mobility and then build up: 5@45,5@75,4@95,3@115,2@135, 1@145

Felt very strong today. Had to restart set 2, where I tried to go early anyway. Got back on the clock and not had balance bobbles a couple times. Legs and shoulders felt strong. 

180#43%176cm.
(edited)
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Morgan Greene
July 7th, 2022 at 6:05 pm
Commented on: 220622
135-140-145-155-175

start at 155# next time
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Albert Kombe
July 3rd, 2022 at 1:49 pm
Commented on: 220622
65-85-95-105-115lbs
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Jeffrey Howard
July 2nd, 2022 at 12:30 am
Commented on: 220622
M/26/5'8"/170lb
CrossFit AFK

Sc - 5 reps per set 
130lb-150lb-170lb-190lb-170lb
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Shane Azizi
June 26th, 2022 at 1:53 pm
Commented on: 220622
45, 45, 65, 75, 95lb Rx
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Jeffery Powell
June 25th, 2022 at 3:30 pm
Commented on: 220622
65
75
85
90
90

For started to break down towards the end.
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Christian Simpson
June 23rd, 2022 at 8:55 pm
Commented on: 220622
11/29/19 - first time doing...up to 75#
1/17/20: up to 115#
1/28/21: up to 135#
032222: up to 135
Today: 95/115/135/145/155f(1)
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Brian Louchis
June 23rd, 2022 at 7:34 pm
Commented on: 220622
95-115-135-145-165

Compare to 180810: 195
Compare to 180114: 185
Compare to 160829: 165
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Jorge Amado
June 23rd, 2022 at 5:28 pm
Commented on: 220622
115# all sets
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Salvador Guevara
June 23rd, 2022 at 3:27 am
Commented on: 220622
55, 65, 75, 75, 75Lbs
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Alexandre Beaulieu
June 23rd, 2022 at 1:14 am
Commented on: 220622
175/205/215/220(4)/225
M/35/192
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Steve Day
June 22nd, 2022 at 11:08 pm
Commented on: 220622
105, 115, 125, 125, 135lbs
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Antonio Alves
June 22nd, 2022 at 10:23 pm
Commented on: 220622
day after blood donation.
modified to:
--
20 single-arm DB OHS @7,5 kg (10L + 10R)
20 single-arm DB OHS @9,5 kg (10L + 10 R)
20 single-arm DB OHS with a 12,5 kg DB (10L + 10 R)
20 single-arm DB OHS with a 12,5 kg DB (10L + 10 R)
20 OHS with a 20kg bar
--
Peace.
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Lincoln Kerger
June 22nd, 2022 at 10:19 pm
Commented on: 220622
85-95-105-115-125 then a couple of sets of 5 reps at 95 after

Checked the box today. Knees are quite sore and the push just wasn't there today.
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Sam K
June 22nd, 2022 at 9:26 pm
Commented on: 220622
135, 165, 185, 195, 205(1 rep then fail, which was existing PR)
All but last set from ground 
Man that overhead stuff is sketchy 😬
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Nicolas Tyhurst
June 22nd, 2022 at 9:10 pm
Commented on: 220622
85, 90, 95, 100, 105
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Derek Eason
June 22nd, 2022 at 9:09 pm
Commented on: 220622
225-225-225-225-225lbs.


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Mike Andridge
June 22nd, 2022 at 8:09 pm
Commented on: 220622
w/20# vest
115#/115/120/120/120
then rest 5 min
w/20# vest
50 burpee step ups to 20" box
13:09
rest @ 4 min
50 burpee step ups to 20" bod
12:53
m/52/175
though these were timed, I really did not care--just wanted to finish.
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Coastie Nick
June 22nd, 2022 at 7:49 pm
Commented on: 220622
95-115-135-145-150(F- only 1 rep)

220303: 95-115-135-145-150(PR)

210128: 95-120-130-140(F only 2 reps)-140(F only 2 reps)

200117: 95-115-125-135-145
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Farkhod Akhmedov
June 22nd, 2022 at 6:09 pm
Commented on: 220622
I was complete overhead squats in kilos
20 3
25 3
30 3
35 3
40 3 × 4
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Aaron Brumit
June 22nd, 2022 at 4:39 pm
Commented on: 220622
115lbs-145-155-160-165
taken from rack into behind the neck jerk. 


220303: 75lbs-75-85-95-95
(edited)
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Kobe Breazeale
June 22nd, 2022 at 4:24 pm
Commented on: 220622
form wasn’t the best but working on it. 

45-55-65-75-90
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Brendan Kearney
June 22nd, 2022 at 2:46 pm
Commented on: Overhead Squat Development
75# each set. Did them from a power snatch
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Amedeo Alessio Cerea
June 22nd, 2022 at 2:35 pm
Commented on: 220622
Kg: 40-50-60-65(2)-65(2)
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Jim Rix
June 22nd, 2022 at 2:05 pm
Commented on: 220622
Sets of 5 reps
85-95-100-105-110#

220303:  3 reps of 85-95-100-105-110#
191125:  5 reps of 95-100-105-110(4)-105#
115 is my 3 and 5 rep max, set 14 months ago.

59/5’8”/155
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Jonathan Elmore
June 22nd, 2022 at 1:55 pm
Commented on: 220622
Just had fun!
75-105
Got wife in on the fun too, new movement for her
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Beatrice Franceschini
June 22nd, 2022 at 12:44 pm
Commented on: 220622
Scaled in back squat (sh pain)
70kg
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Charles Meyers
June 22nd, 2022 at 1:17 am
Commented on: 220622
Charles Meyers
Overhead squat 3-3-3-3-3 reps
80-90-105-115-120
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Compare to 220303.
March 2nd, 2022 at 5:05 pm
Commented on: 220303
Overhead squat 3-3-3-3-3 reps
65-75-85-95-102.5
(edited)
(edited)
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Chris Sinagoga
June 22nd, 2022 at 12:25 am
Commented on: 220622
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by long rest. Squatting with upright torso, overhead position, and midline stability are also themes

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

OVERHEAD ISN'T HAPPENING TODAY SCALE
Back squat or front squat in the same max effort format. Practice OHS in the warmup

FOR QUALITY SCALE
Light weight/empty bar, slow on the way down, hang out at the bottom for a while, then slow on the way up. Then do some mobility in between

TECHNIQUE MEANS TECHNIQUE SCALE
As listed, but only count a rep if the bodyweight on your feet doesn't shift at all for a rep. If you're really like that, a set only counts if you go 3-for-3.

MY STUFF
Ah, checked the box today. Did sets of 135 in between cleaning stuff

GENERAL FEAR LEVEL: 4
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Terrenyce John Cooper
March 3rd, 2022 at 10:47 pm
Commented on: Workout Tips
I love, love, love that these suggestions are useful, clear, and quick.  The Coach gets it and that means the community does too.
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Mja 204
January 30th, 2021 at 5:54 pm
Commented on: Overhead Squat Development
Getting back to things with right hip feeling a bit niggly

40kg / 50kg / 55kg / 55kg / 60kg
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