Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.
The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm)
Over the next four weeks, we’re diving into one of the most challenging and rewarding movements in CrossFit: the overhead squat. This lift demands mobility, stability, strength, and focus — making it an essential part of any athlete’s training.
Whether you’re working toward your first stable rep or refining your technique for Olympic lifts, this cycle is designed to help you progress with purpose.
Why Focus on the Overhead Squat?
The overhead squat is more than just a strength test. It’s a diagnostic tool for identifying and correcting movement inefficiencies. It challenges:
- Shoulder and thoracic mobility to maintain an overhead position
- Core engagement for midline stability
- Hip and ankle mobility to achieve full depth
- Balance and coordination across the entire body
Improving your overhead squat enhances your performance in other lifts, especially the snatch, and contributes to better overall athleticism.
The Four-Week Cycle Breakdown
This cycle is structured to help you move better, build strength progressively, and gain confidence under the barbell.
Week 1: Foundations and Mobility
- Focus on movement patterns with PVC and light barbells
- Find starting 1 rep max overhead squat
- Tempo overhead squats (3 seconds down, 2-second pause, 1-second up)
- Mobility drills to open up shoulders, hips, and ankles
Week 2: Volume and Control
- Moderate weight, 3–4 sets of 5 reps
- Introduce pauses at the bottom for increased control and position awareness
- Accessory work to reinforce proper positioning and shoulder strength
Week 3: Load and Stability
- Build to 75–85% of your 1-rep max with 5 sets of 3
- Emphasize smooth bar path and tight core bracing
- Skill development: snatch balance or drop snatch to reinforce speed under the bar
Week 4: Test and Celebrate
- Test for a new 1-rep max overhead squat
- Focused warm-up and mobility prep as a group
- Partner up, support each other, and push for a personal best
Tips for Success
- Prioritize your warm-up. Prepping your shoulders, hips, and ankles is key.
- Record your lifts. Watching your technique helps you spot and fix errors.
- Scale with intention. Starting with a PVC pipe or light barbell is smart training.
- Be consistent. Progress comes quickly when you commit to the process.
Let’s Get to Work
This isn’t just about adding weight to the bar — it’s about building strength that supports everything else you do in the gym. The overhead squat challenges us physically and mentally, but with focus and community, it’s a challenge we’re ready for.