Average Scores by Level
Josh is the overhead squat version of Fran. The OHS demands more stability and mobility than a thruster — the shoulder flexibility and core stability required make it significantly more technical.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 18+ min | Scale OHS to PVC or 45 lb |
| Intermediate | 8–18 min | Rx weight, broken sets |
| Advanced | 5–8 min | Strong OHS cycling |
| Elite | Sub 5 min | Competitive level |
Scaling Options
Scale OHS to a weight that allows full depth with a stable overhead position. Many athletes need to start with just a PVC or 45 lb barbell to build the mobility required. Never sacrifice position for weight.
Strategy Tips
The overhead squat is an unforgiving movement under fatigue. Start with a weight you can go 10+ unbroken when fresh. Break into sets of 7 on the 21s. The pull-ups follow the same strategy as Fran — go big early, manage the later rounds.
Find a CrossFit Gym Near You
Need a box to train at? Search 5,784 CrossFit affiliates across all 50 states.
Find a Gym →