WEDNESDAY 11.20.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
1: Pausing Overhead Squat (5X1)
5 Sets of 1
*10 Second Pause in Bottom
Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy
STIMULUS
Coming out of the rack, we’ll work overhead squat strength and positioning by pausing for a full 10 seconds in the bottom of each rep
The goal here is to stay fully active and braced as you support the weight overhead
You’ll build in percentages (50-60%) for the first three sets and then build to a heavy single for the last three
Sticking with the 10 second pause is ultimately more important that the weight on the barbell
SUBSTITUTIONS
If unable to Overhead Squat, the next best option would be to Front Squat – as that has a similar torso angle to the Overhead Squat
MOVEMENT PREP
Warmup Set 1
With Empty Barbell:
Accumulate 30-60 Seconds Pause
Warmup Set 2
3-5 Sets of 1 (Building to Opening 50%)
MC: “Double Jointed” (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders