Overhead Squatting is hard

EIE CHALLENGE WEEK 3:  Our focus this week will be to perform a minimum of 10 minutes of mobility/skill work at home. A little bit every day goes a long way to making a lasting change! 

Weekly Programming Links:  Group Class, Venice Barbell Club

Monday, February 3, 2014


15 Dislocates
Keg Drill, 2 minutes
Ankle Mobility, 2 minutes
Groiners, 1 minute each side


2 minutes Double Under Practice
5 Inchworms with Pushup
Seated Leg Raises, 1o each in pike and straddle
10 Behind the Neck Snatch Grip Press
10 Overhead Lunges in Snatch Grip
10 Good Mornings
10 Overhead Squats
5 Hang Snatch

Notes:  Use a PVC pipe or barbell.

Classic Strength

15 minutes to find a 1RM Overhead Squat.

Notes: This is designed to get you stronger in your snatches. If you cannot peform a full depth OHS, sub front squats or spend the 15 min working on improving your OHS positioning.  If you can perform a bodyweight OHS, you should work on your snatches!

Advanced Strength 

7×1 Hang Snatch at 80%, rest 60sec between reps

Notes: Warmup and perform the same weight across all sets. These should be full squats for all reps. 


4 Rounds of
50 Double-Unders
20 Wall Balls (20/14)
10 Toes to Bar
-12 min cap-

Notes: Scale to make the time cap and try to keep the sets unbroken! Sub DUs with 1 minute of practice and TTB with V-ups as needed.

Cool Down

50 V-twists with medball (l/r equals 1 rep)
Calf Stretch, 1 minute each
Couch Stretch, 1 minute each
Sampson Stretch, 1 minute each

Mammoth Trip 2014 crew!


One of the foundational pieces to our Everything is Everything philosophy is to focus on improving your Snatch!  We do not want you to look at the snatch like any other movement within the world of CrossFit, but as a primary indicator of your fitness.  For example, the ability to perform a full squat snatch at bodyweight for men and 75% bodyweight for women is not only a realistic goal for almost every athlete in our gym, but this says a lot about you as a human being.  If you can perform this one feat, you are most likely not overweight for starters, you will be more powerful to be able to jump, run and throw better, and you will have strength and control of your joints from your fingers to your toes.  That is why we want you to pursue the snatch!  So ask yourself where are you now?  Are you actively pursuing improvement in this movement?  What is holding you back?  For many of you, it is the foundation of the movement…the overhead squat.  If you are not comfortable in this position, you will never be able to snatch to your full potential.  Understanding this and being proactive about improving yourself is what this week is all about.  Everyone can do this if they put their mind to it!

-Check out these two previous posts about the Overhead Squat position and my journey to perform an overhead squat and snatch.

-Click HERE to see our Overhead squat link in the video library that includes recommended mobility drills.  

-Below is a great little homework assignment I made earlier this year…


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