Performance
Overhead Crossfit Accessory Work [P]rehab Program
Supercharge Crossfit Fitness Anytime, Anywhere
Train the qualities your sport demands.
Do you want to: Improve your confidence in overhead work? Perfect your overhead movements? Learn the ultimate strength exercises to improve overhead strength? Then this program is for you! You’re part of a community that has taken the leap to take control of your outcome! As athletes and Doctors of Physical Therapy, we love your motivation, discipline, and are here to keep you going! You want to be able to respond to workouts vs reacting when the train falls off the track or maybe you’re sick of the clock saving you in those WODs with overhead movements, such as handstand push-ups! Let’s turn that worry into work to give you the confidence to know that you can not just complete but absolutely crush all overhead movements that you face in every single WOD!!! This is a performance program specific to improving overhead performance for CrossFit athletes, olympic weightlifters, general weightlifters, or fitness athletes! If dealing with any neck, shoulder, mid back pain or significant mobility deficits check out our Rehab/Prehab programs! If this program is too challenging for you, check out Overhead Mobility! If you are looking for more of a challenge, check out Fitness Gym Edition!
- Duration
- 12 weeks
- Frequency
- 2-3x/week
- Instructor
- The Prehab Guys
12-week arc
What you work through
- Week 1
To excel with movements at the top of the movement pyramid you must first master the widest part of the pyramid, the base, the FUNDIES! You take on rep schemes meant to build capacity and endurance, chipping away to create a balanced scapulothoracic muscular complex.
- Week 2
You learn the balance between training and recovery, CRUCIAL for longevity of training. Your core meets a new challenge as we are after building the foundation and you're introduced to the challenge of a bottoms-up weight (DB/KB) position! Lastly, we cannot leave leg balance out of the equation. Learn how to help create leg balance while training your shoulder complex at the same time.
- Week 3
You progress the snow angel challenge to now a sitting position up against gravity. This is a great challenge to see where your overhead mobility and stability is at! You are introduced to the strengthen to lengthen concept for those powerful Lats and pecs using a table top pull over, keeping the goal of creating a balanced shoulder complex.
- Week 4
You will be progressing bottoms-up carries to the full overhead position. Staying on the mission of overall foundational balance for overhead movements, you learn how to train single leg squats and the shoulder complex at the same time!
- Week 5
You have cultivated a strong balanced system in the previous 4 weeks, now you start seeing what your overhead stability looks like! Horizontal pulling intensity is ramped up and overhead pressing now turns from isometric to concentric/eccentric contractions! The program now takes on 2 work days and 1 active recovery day.
- Week 6
You learn what creates a successful vertical press with overhead movements. You meet a new stability challenge via earthquake push-up plus to train the serratus anterior and start getting further upside down with the first Pike hold in the program! Day 3 we will work on decrease internal load to help your recovery efforts.
- Week 7
You challenge the hollow hold position while lengthening the lats at the same time! Overhead work is further progressed to introduce you to further stability challenges via earthquake weight (DB/KB) presses!
- Week 8
You begin completing moving through a pike push up for the first time. Don’t worry, it’s not just a pike push up on day 2. Purposely put at the end of the circuit to see how form holds up once the lactic acid burn begins!
- Week 9
4 weeks left and they are guaranteed to not just overhaul your overhead stability but bring about new challenges! Overhead pressing ramps up because you have built the foundation in the past 8 weeks for efficient vertical forces. Bodyweight leg movements are superset with OH press work, giving the lactic acid nowhere to run away to and ohhhh yeah... wall walks and double unders make an appearance with a slight twist to challenge! You will not just take this on with fatigued shoulders but core fatigue also on day 2. Last but not least day 3 is all about recovery.Get ready to work!
- Week 10
Phewww last week day 2 got spicy huh! This week the spice is a little less but the complexity increases! Day 1 you take on an overhead press in an overhead squat position via sotts press. Day 2 you take on wall support facing handstand pushups, forcing you to stay vertical and not getting away with a big arch in the back to complete those reps! Okay.. a little spice is added in to make sure you maintain integrity under fatigued conditions! Day 3 we take the next steps with gratitude and positive self talk series.
- Week 11
You need overhead accessory work in various leg positions and this week has got you covered! Day 1 you take on earthquake overhead pressing in a split stance position coupled with squats of course to improve capacity under fatigue. In Day 2, you work on assuring you have taken care of limb dominance by performing asymmetrical handstand push ups under some fatigue. Lastly, what kind of accessory program would it be if burpees were not included!
- Week 12
It’s the last week! Day 1 Brings back the Sotts press with increased volume and demands superset with a split jump lunge. On day 2, you take on further challenges with handstand pushup variation while the core and shoulders stay busy with a functional but challenging circuit.
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