“Hot Mess”

Crossfit Epically Awesome – CrossFit Epically Awesome


Alternating Stations With a Buddy:

1 Minute Bike

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)

1 Minute Bike

30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)

1 Minute Bike

30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats [Click Here](https://www.youtube.com/watch?v=oUT1V3H6pbU)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY (10:00 – 13:00)

Partner 1:

Barbell Thoracic Opener [Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)

Partner 2:

Barbell Ankle Stretch [Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)

*90 Seconds at Each Station Before Alternating*

Lesson of the day


There are two big things we can consider on the overhead squats during our strength piece and conditioning piece:

1. How to Get the Bar Overhead from the Rack and the Floor

2. Loading the Hips Before the Knees

***Take a look at the daily video for a video explanation of these focus points***

Movement Prep

5 Behind the Neck Push Press

5 Pausing Overhead Squats (1s in Bottom)

5 Behind the Neck Push Jerks

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

Lift Sesh

Overhead Squat (Build to a Heavy Single)

* Athletes will have 15 minutes to gradually build to a heavy single overhead squat

* As coaches, this is the best time to get around to athletes for seeing and correcting movement

* Make it a goal to give each athlete at least 1 piece of feedback

WOD and strategy

“Hot Mess” (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike

* The big focus of each part today is the overhead squat

* The bar will come from the rack in the strength piece and from the floor during “Hot Mess”

* “Hot Mess” is designed to take under 10 minutes to complete


* How to approach the overhead squats is the big priority in today’s workout

* Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “”go”” on the bike

* For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on th3 barbell and crawl through the calories

* Belows are some common options on how to break-up (or not break-up) the overhead squats:

* 1 Set: 25 Unbroken

* 2 Sets: 15-10

* 3 Sets: 10-8-7


* If unable to Assault Bike, complete one of the following:

* Equal Calorie Row


[Click Here](https://youtu.be/_VwQK5w86Zk)


30 Seconds Each

Cobra Pose

Upward Dog

Calf Stretch

Couch Stretch

Forearm Stretch (Standing/Fingertips against rig)

Door Stretch (Against rig)

Foam Roll Hamstrings

Foam Roll Upper Back

Foam Roll Lower Back

Lacrosse Ball Roll Chest and Shoulders

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