CrossFit Athletic Group

Scaled from:

Overhead squat 10-5-3-1-1-1-3-5-10 reps

1) Bodyweight version - Campus Improv Benchmark

2) Gymnastics version - for quality - perform 50 strict knees to elbows either from a hanging position or hollow position. then practice a freestanding handstand for 10 minutes

3) My shoulders suck version - sub front squat for overhead squat

4) My shoulders really suck version - use a plate/backpack held out in front of you for the sets of 10. Then use a light load/PVC/jump rope/long sleeve shirt to hold overhead for the 5-3-1 sets and work slowly.

5) Jack Trastevere version - probably something completely unrelated to overhead squats using a weight vest

notes: if you are doing this as prescribed, try to make your corresponding sets done at the same weight.