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| Get Heavy |
In 30 minutes or less, find your:
- Overhead Squat 3RM
- Front Squat 3RM
Coach's Notes.
WOD rules:
If you have been participating in the Squat Challenge, post your score along with your baseline 3RM values for comparison (with a +/- differential and % change) and anything you may have learned along the way.
Training Videos.
."Pre-Squat Hip Opener Mob-Rx" - First, a quick re-hash of basic squat specific mobility exercises from M-Wod's Kelly Starrett.
And, some short demos from Reebok CF One reviewing points of performance/standards for each movement. Review the vids and notes in the "About" section.
- Front Squat 3RM
- Back Squat 3RM
Your STT score is the sum of the max loads successfully lifted for each movement.
(example: OHS - 3 x 115, FS - 3 x 185, BS - 3 x 275 = 575 total)
Coach's Notes.
WOD rules:
- After a comprehensive warm-up, athletes have a maximum of 3 attempts and 10 minutes per exercise to establish a 3RM in each of the 3 squats.
- Formal judging is not required, but all reps must be performed to standard. Partner up and make sure you are hitting full ROM on all reps -- depth below parallel.
Training Videos.
."Pre-Squat Hip Opener Mob-Rx" - First, a quick re-hash of basic squat specific mobility exercises from M-Wod's Kelly Starrett.
And, some short demos from Reebok CF One reviewing points of performance/standards for each movement. Review the vids and notes in the "About" section.
- "Movement Demo: Squat" - it's foundational...same principles apply to all squat movements.
- "Movement Demo: Overhead Squat"
- "Movement Demo: Front Squat"