Begin with an empty bar, 45lb-M/15lb-W and perform two overhead squats with a full 2 second pause at the bottom of each rep. Increase weight each set to find your 2 rep max. Do not increase weight if you can not reach full depth(at least 1" below parallel) and hold solid form for at least two full seconds at the bottom of the squat.
Perform at least 10 sets of 2 reps in total, even if all sets are with an empty bar. Rest and mobilize as needed between sets. All reps/sets start from the floor, no racks.
Warmup: 2000 meter row & 50 overhead squats-pvc, any combo
Mobility: Roll and mash any/all restrictive areas that limit your overhead squat. Quads, hamstrings, calves/ankles, lats, scapular region, pec minor.
Cool down: Trainer's choice
RESULTS:
Most of us met Chryssy for the first time at our Grand Opening Fund Raiser for her son Conlan last December. She started CrossFit shortly after and has stuck with it ever since. Here she is doing her 2nd overhead squat rep at 85 pounds!
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