General Warm Up (5–12)
3:00 Row or Bike
Then 2 rounds:
10 Banded Pass Through
10 Scorpion Stretch
Then 2 rounds:
5 Banded Pass Through in Bottom Squat
10 Banded Pull Apart
5 Scap Pull Ups
10 Air Squats
5 Kip Swings
Specific Warm Up (12–24)
Overhead Squat Prep
5 Snatch Grip Press
5 Snatch Grip Push Press
5 Overhead Squats with pause
3 Overhead Squats building
Pull Up Prep
5 Kip Swings
3 Pull Ups
3 Chest to Bar or scaled option
(24–39)
Every 3:00 x 5:
3 Overhead Squats
Build to a heavy and technically sound set of 3.
For time:
21 overhead squats
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups
F: 65 lb
M: 95 lb
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
https://www.crossfit.com/workout/2007/02/26#/comments
Goal: 8–14 minutes
Cap: 16 minutes
Intermediate
65/45 Overhead Squat
Banded Pull Ups
Baseline
PVC or Light Bar Overhead Squat
Jumping Pull Ups or Ring Rows
(54–60)
1:00 Pigeon Stretch each side
1:00 Banded Shoulder Stretch each arm
“Josh”
Today is overhead stability and pulling stamina. Athletes will quickly realize the overhead squats are not the limiter unless positioning breaks down. Grip, shoulders, and pulling endurance become the challenge.
The overhead squat strength work should emphasize patience and stability in the bottom position. Encourage athletes to stay active overhead and avoid rushing the descent.
In the conditioning, athletes should break pull-ups before failure. The goal is consistent movement rather than surviving late rounds.