Pausing Overhead Squat

On the 2:00 x 5 Sets:
1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

WOD

21-15-9:
Overhead Squats 65/95 M-55/85
Toes to Barbell

Directly Into…

15-12-9
Thrusters 65/95 M-55/85
Bent Over Rows

GENERAL WARM-UP

2 Rounds

30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC V-Ups

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

 

AFTER PARTY

5 Rounds Not For Time:
10 Sumo RDL
10 Floor Press

WORKOUT VARIATIONS

HOME GYM

3 Rounds:
50 Air Squats
50 Sit-ups

Directly Into…

3 Rounds:
50 Air Squats
50 Single Arm Dumbbell Rows (25 Each Side)

or

21-15-9:
SA DB Overhead Squats
Toes to Dumbbell

Directly Into…

15-12-9
Single DBThrusters
Bent Over Rows

MODIFICATIONS

TOES TO BARBELL

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises

CHEST TO BAR PULL-UPS/BOR

  • Reduce Reps
  • Chin Over Bar Pull-ups
  • Strict Pull-ups (12-9-6)
  • Banded Pull-ups
  • Ring Rows
  • Double Dumbbell Bent Over Rows
  • Single Dumbbell Bent Over Rows

THRUSTERS

  • Double Dumbbell Thrusters
  • Single Arm Dumbbell Thrusters
  • Dumbbell Goblet Thrusters

OVERHEAD SQUATS

  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Front Squats

***********************************************

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\