Core Strength Test & A Quick Couplet

Friday 15.5.15


Rich Froning 305lb Overhead Squat 2013 Regional

A test of core strength published by Crossfit was originally 15 reps of a bodyweight overhead squat this was the old standard, the new standard is now 1.25x bodyweight. How close can you get? 


  • Work to a 15RM Overhead Squat


  •  2 rounds
  • 400m run
  • 15 Clean & Jerks @ 45/30kg

Post loads, times & training notes to comment section below.


Sharing is Caring ;)
  • Ivan L says:

    Unfair Mrs Shaw. Once I got out my glasses and could read your comment, I was offended. The good news is that I’ll probably forget it soon.
    A. 50kg. Thought I was Ok until I checked my phone at home and realised I did that a year ago. Maybe I’ll have a crack at bodyweight too (KJ’s that is – couldn’t possibly do mine).
    B. 6:39. Felt good to do the run this morning (go figure). But the first couple of cleans were a nasty surprise. I was sure they’d be really light.

  • Amanda C says:

    Ha ha. Lover the banter.

    A. 25 kg and this was a struggle, got really slow towards the end.
    B. 10.01 – finished just after the time cap! Running was really slow but I was fast on the clean and jerks. It was good to have a crack at something RX.

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