You Don’t Know Diddly Squat

Friday 070615
Overhead squat 3-3-3-3-3-3-3 reps
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“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility,
and similarly develops the squat by amplifying and cruelly punishing
faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what
the clean and snatch are to power ‚Äì unsurpassed.”
Coach Greg Glassman


  • Brett_nyc

    Keith, I was just looking at the pics from a few days back. As described in the CFJ, the rings should be turned out in the support position as well as at the tip of dip. Looks like you’re also bracing the rings against your forearms.

  • marisela Godbey

    i am confused as to what the rep cycle is on this workout (being new to this and all) can someone clarify for me pleeeeeease

  • Yeah, Brett. That picture caught me while I was moving and describing the different various hand and shoulder positions. I didn’t have the full mature support in that pic. I do demonstrate the mature support as you describe. Good eye. I was sort of displeased with the pic for that reason and because I look like a doof.
    Marisela. The workout is seven sets of 3 reps. You are basically working at your 3 rep max. So you warmup and then go up to a weight that you can lift for 3 reps but not 4. Then you perform seven sets of 3. Some people start a little shy of their 3 rep max and go up a little each set. Some people are kept on baby weights until they can squat correctly.

  • sarena

    Mr. Durden please explain to me how you are so on the mark with my workouts? Yesterday we worked OH squats and then the WOD is the same. Last week we did Angie and then what comes up as the WOD the next day?
    Have you been blessed with divine CF insight??

  • Justin

    So I get to hang with the lunchtime crowd today… With as many squats we have been doing lately, our CFTs next go around should be nice.

  • 47, 49, 51, 54, 56, 62, 70.
    I worked my way up because though I have enough strength to do 70# (or probably even more than that), I lack the midline stability and control necessary to do truly heavy overhead squats. Definitely need to work on these more.

  • brett_nyc

    Something that helped a lot with my OHS was doing handstand holds against a wall. Lots of shoulder activation going on.

  • Sami

    I have a question about the CFT:
    For the deadlift, are you allowed to pull sumo or do you have to pull conventional? I’m a powerliftter (who pulls sumo, like most women), so I’m just curious.

  • A2

    Great tip Brett. I need all the help I can get on the OHS. Thanks

  • alex

    I am sorry I’m missing the OHS fun today, i’m going to kick some corporate butt at the bowling lanes tonight. See you tomorrow!

  • Sami
    The answer to your question is no. While there are some good reasons to Sumo Deadlift we prefer to use a standard deadlift so that we all play by the same rules. That way we can compare apples to apples. Most of you questions can be answered by reading the article on the CFT. Follow the link below and scroll down until you find the article then download the pdf.

  • Kevin

    OHS Squats
    65-75-95-95-115(1 rep)-105-105
    Worked on form and skill training.
    I need to work on maintaining my arms locked and butt back, Have to get the shoulders and wrists accustomed to the weight. Basically just have to do more of them.

  • sarena

    Thanks Keith for the spot and help getting the 85# up! Whie I am confident with the squat, I still lack the ability to press the weight overhead as the weight increases.
    Great group @lunchtime today!!

  • Justin

    115, 115, 125, 135, 135, 135, 135… Weight was easy but again just kills my wrists.

  • Adam

    It’s been a while since my last post, I hope everyone is doing well out in NYC. I think I read that Brett got hit by some guy so get well soon. I’ve been doing all the WODs back home here but at one of the big box gyms. My mom lives too far from the powerlifting gym I used to go to.
    OHS 7×3 x 185lb
    I could’ve gone higher but I was a bit uncomfortable doing these in this gym. The squat rack is horrible and I think I’m already on the verge of getting kicked out. I make too much noise while I workout and I (very rudely) kicked a guy off of the squat rack for doing curls; it nearly erupted in violence unfortunately.
    And just to make everybody feel a little better, I finished the 5K we had to do last week in a wretched 28:08. Looks like running work it is.

  • don’t forget, kids: Saturday Afternoon Fight Club is tomorrow at 1PM. Bring your gloves and any other equipment you might have lying around. i’m going to swing by the martial arts supply store beforehand to try to pick up some more thai pads, but it’s uncertain if they have them in stock.

  • Michael

    Oh boy tomorrow looks like a long workout day as I’ll have to swing by to check FC out too 🙂
    On OHS; the quote from Coach Glassman answers a lot of questions for me regarding shortcomings I have in sports, i.e. explosive transfer of power, e.g. jumping, punching.
    As anyone who has worked out with me knows, both my shoulder and lower-back/body flexibility is almost pathological. I have found it is impossible for me though to do OHS since I am trying to stretch mid-lower body while already extending shoulders upper and I literally cannot move like that. I guess even more stretching is in order but I am hoping that once I can get those two parts ‘connected’ from a flexibility standpoint I see dramatic gains.
    Hope you all enjoyed yourselves!

  • A2

    I forgot what kind of gloves and other accessories I need to buy for Fight Club. Could somone remind me and tell me where I can get them tomorrow morning?

  • Jeff

    I hope this is okay, but I don’t plan on bringing anything but myself to the fight class. I’d like to go over again what I should buy and shouldn’t buy.

  • Sami
    Lucky for you they also posted the official rules to the CrossFit Total on the main page tonight. Please read them.

  • Hari

    75, 85, 95, 105, 115, 115, 115

  • marisela Godbey

    thank you so much tyler durden. as this is an alias, i can’t say i know who you really are, but im sure we’ve met in a prior life.

  • marisela Godbey

    thank you so much tyler durden. as this is an alias, i can’t say i know who you really are, but im sure we’ve met in a prior life.

  • marisela Godbey

    thank you so much tyler durden. as this is an alias, i can’t say i know who you really are, but im sure we’ve met in a prior life.

  • marisela Godbey

    thank you so much tyler durden. as this is an alias, i can’t say i know who you really are, but im sure we’ve met in a prior life.

  • A2


  • Justin

    “I am Jack’s Crossfit Instructor…”

  • juan g.

    i need to squat more

  • dan

    Justin– “I am Jack’s Crossfit instructor…”
    Nicely Done.

  • marisela Godbey

    hi keith! thought it was you. did you guys know that your work out dates are a day off. there was no 15th! and today 🙁 i am trying to keep up from 1500 miles away i wouldn’t want to slip

  • marisela

    so sorry for the 8000 posts. don’t know what happened there.

  • Yoon

    Hi Court,
    To continue our conversation about snatching and OHS, I really have no idea why my OHS is lagging my snatch by ~50 pounds. If I had to guess, it may be because I’m a slacker and don’t OHS as much as I should, so I completely putz out during the eccentric/downward phase of the lift. My suckage at snatch-grip behind-the-neck pressing may also have something to do with it as well;)
    Then again, please note that I’m a pretty bad example as my numbers have been pretty messed up as of late (e.g., max. front squat=max. back squat, max. squat clean = 95% max. front squat, etc.). In addition to you, even my teammates are confused, haha.

  • Jed Breed

    Form needs work

  • Watch UFC 109 Free at

  • Hey thanks for posting this, found it to be a interesting read after finding it on Bing searching for similar topics and i shall pass the link on to severa friends.

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