• CrossFit Crosscheck

Wednesday, November 20


We'll get primed for the day's work with a Silverback Primer. After that, we focus our effort towards the Overhead Squat. The Pausing Overhead Squat allows us to dial in our positioning and stability. We'll carry this over into "Double Jointed", where Overhead Squats standout among the three movements. ACTIVATION 2 Rounds 30 Seconds Each: PVC Pass Throughs Single Unders PVC Overhead Squats Single Unders 2 Rounds 30 Seconds Each: Glute Bridges Superman Static Hold Banded Good Mornings Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Pausing Overhead Squat (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

Double Jointed (AMRAP - Rounds and Reps)

AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders Going lighter and longer in this 16-minute AMRAP Looking for to choose weights and variations that allows you to complete 3-4+ rounds today

**EXTRA**

Metcon (AMRAP - Rounds)

Silverback Primer 3 Sets Each Side: 7 Single Arm Dumbbell Bench Press 7 Single Arm Dumbbell Bent Over Row First of two iterations, next being a week from today. Let's set the baseline today for this set with our best movement. We can increase the loading next week.

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