AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65)
In Time Remaining: Max Rounds "Cindy"
L2 100M Run or 7 OHS
L1 100 M Run 10 MB Front Squat
*Cindy's = 5 Ring Row, 10 Box Push-up, 15 Air Squat
This workout begins with a longer buy-in than usual, with this one spanning 5 rounds. After running 200 meters, athletes will complete 10 overhead squats. This should be a weight that athletes are capable of completing 21+ repetitions unbroken when fresh and ideally unbroken on each of the five rounds within the workout. With the time remaining after the 5 rounds, athletes will complete as many rounds of “Cindy” as possible. The rounds of “Cindy” are the scored portion of today’s workout. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. If unable to run, complete one of the following:
250/200 Meter Row
### WHY: The Overhead Squat is a challenging movement for many. There are so many aspects of physical fitness that go into this movement. Strength, flexibility, and accuracy are just a few on this list. One of the reasons we do overhead squats is because it works and challenges so many of these skills that the back squat and front squat do not. An athlete who can back squat a house, but can’t overhead squat an empty bar likely doesn’t have any issues with strength. More back squatting isn’t the answer for this athlete, rather mobility work and a lot of reps with a PVC pipe. An athlete who has a perfect technique, but can’t get past an empty bar would be someone in need of more strength. The overhead squat can be used as a great assessment tool of athletes biggest areas of improvement. Rather than avoiding it, we can use where we are currently as an analysis of what we can be doing to improve our fitness.