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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Quad Stretch (ea)

Bottom Squat Hold

Active Samson (ea)

PVC Pass Throughs

Cradle Stretch

Active Spidermans

Air Squats

PVC Pass Throughs

Side Lunge

Push-up to Down Dog

PVC Overhead Squats

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep and Coaching

Warm-up (No Measure)

Overhead Squats: Fight the Rotation

Most athletes do a phenomenal job at finding external rotation at the top of the overhead position. The difficult part in maintaining this throughout the full motion of the squat. Once athletes get about a quarter way down is when we usually start to see the shoulders internally rotate. Working on fighting this rotation will be crucial in maintaining a solid overhead position. In movement prep, we will start light and slow down the squat in order to really feel out what a good position is.

Movement Prep

Establish Overhead Position

:30 Seconds PVC Quarter Overhead Squats

:20 Seconds Barbell Quarter Overhead Squats

5 Pausing PVC Overhead Squats

5 Pausing Barbell Overhead Squats
*Note if we can’t get in good position with empty bar then sub front squats*

*it is okay don’t force it just to say you did it* NOT WORTH THE RISK WHAT IS YOUR GOAL? 🙂


Overhead Squat (Build to a moderate double not a max work form )

Sub Front Squat if needed and add to performance not to your OHS score. 🙂


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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