Base Camp, 8/15/2015

Focus 1: Snatch
Focus 2: Overhead Squats (“OHS”)
Workout: OHS & Burpee-Box Jump

Although this Saturday’s Base Camp includes snatching, the primary focus will be on the Overhead Squat, possibly one of the most frustrating movements many athletes encounter in CrossFit. BUT, encounter it you will, not just when snatching, but also in both strength workouts and conditioning workouts, so it is essential to understand the lift and be aware of what you’re capable of.

Class will include:

• Warm-up and review of the Snatch movement, focusing primarily on the Hang Power Snatch using just the bar;
• Practical review of set-up and execution for the overheadsquat (including lifts with just the bar and with added weight);
• Explanation of common coaching cues;
• Determining how much weight to use during class (and how to estimate a 1 Rep Max); and,
• Scaling and substitution options for the Base Camp workout of the week, including how and when to choose a scaling/sub option

To review before class, we highly recommend checking out the following descriptions and demo videos from Catalyst Athletics:

Hang Power Snatch
Overhead Squat

Additionally, check out the following blog post reviewing proper form and common mistakes associated with the box jump from Tony Gentilcore:

Exercises you should be doing better: Box Jumps (includes multiple demo videos)