Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
♀ 45 lb ♂ 65 lb
Beginner Option:
3 rounds for time of:
400-m run
10 overhead squats
Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats
♀ 45 lb. ♂ 65 lb.
Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats
Scaling:
Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 ring rows + 5 push-ups
10 left-arm dumbbell overhead squats
15 hanging knee raises
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m