Weekend Weather Schedule Adjustments
January 20, 2016
Thursday, 1/21
January 20, 2016

Focus 1: Snatch Balance
Focus 2: Snatch (esp. Hang Squat Snatch)
Focus 3: Overhead Squats
Workout: OHS & Burpee-Box Jump


Medicine: the worse it seems to taste, the more necessary it seems to taste. And so it goes with Overhead Squats, the bitter movement you have to choke down, because it’s essential in this world we call CrossFit. This Saturday’s Base Camp will cover myriad versions of the Overhead Squat position, from the technique-building Snatch Balance, to the have-to-have Hang Squat Snatch, to the heavy and hated Overhead Squat. Yes, we are tripling down on one of the most frustrating movements many athletes encounter in CrossFit, BUT, encounter it you will, and so it is essential to understand the lift and be aware of what you’re capable of.

Class will include:

  • Introduction and practical review of the Snatch Balance movement (inc. Pressing Snatch Balance, Heaving Snatch Balance, and Snatch Balance) using a lightweight bar;
  • Follow-up review of the Snatch, focusing primarily on the Hang Squat Snatch, including lifts with just the bar and with added weight;
  • Practical review of set-up and execution for the Overhead Squat from racks, including lifts with moderate to heavy 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:

Snatch Balance (see also: Pressing Snatch Balance, and Heaving Snatch Balance)
Hang (Squat) Snatch
Overhead Squat


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