WEDNESDAY 11.20.19


WEDNESDAY 11.20.19

Lowry CrossFit – CrossFit

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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


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


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


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)


15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders