Powerful Overhead Squat Workouts to Build Strength and Destroy Weaknesses

16. Overhead Squat Workouts – PAUL MITCHELL

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
Strict Handstand Push-Ups

overhead mobility crossfitSource: RX'd Photography

17. Overhead Squat Workouts – HECTOR TIRADO JR.

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Chest-to-Bar Pull-Ups
Perform 10 overhead squats and 1 chest-to-bar pull-up during the first round, 9 overhead squats and 2 chest-to-bar pull-ups on the second round and so on.

Score is the time on the clock when the last repetition of chest-to-bar pull-ups is completed.

18. Overhead Squat Workouts – FOUNDATION FOUR

AMRAP in 5 minutes
10 Overhead Squats (95/65 lb)
10 Burpees
Accumulate as many reps as possible in 5 minutes.

Score is total reps in 5 minutes.

Scaling

Overhead squat weight can be reduced to a dowel or empty bar for beginners.

Overhead-Squat-Lauren FisherSource: CrossFit Inc

19. Overhead Squat Workouts – TTTTD41

For Time
45 Overhead Squats (95/65 lb)
45 Lateral Bar Over Burpees
30 Overhead Squats (125/95 lb)
30 Lateral Bar Over Burpees
15 Overhead Squats (215/145 lb)
15 Lateral Bar Over Burpees
Time Cap: 18 minutes
With a running clock, as fast as possible perform the prescribed work in the order written. For the first round, athlete must accomplish 45 Overhead Squats at 95/65 lb and 45 Lateral Bar Over Burpees. Then, athlete must complete 30 Overhead Squats at 125/95 lb and 30 Lateral Bar Over Burpees. Finally, athlete must accomplish 15 Overhead Squats at 215/145 lb and 15 Lateral Bar Over Burpees to complete the workout. There is an 18-minute time cap for this workout.

Score is the time on the clock when the last set of Lateral Bar Over Burpees is completed. If the athlete did not complete the workout within the 18-minute time cap, the score is the total number of repetitions completed before the time cap ends.

20. Overhead Squat Workouts – SAMUEL ALEXANDER

For Time (with a Partner)
27 Power Snatches (70/50 kg)
5 Overhead Squats (100/70 kg)
11 Squat Snatches (80/60 kg)
With a running clock, as fast as possible perform the prescribed work in the order written. Both pairs complete the entire workout, one person working at a time. Move to next movement once both pair has completed each section.

Score is the time on the clock when both athletes have completed the 11 Squat Snatches.

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