November 22, 2019 – CrossFit for Health

A. 1-3 Pause Overhead Squats

In 15 minutes, Build to Heavy Singles or Triple with 3 sec Pause

B. As Many Rounds and Reps as possible in 16 minutes:

Overhead Squat @ 95/65 lbs
15 Double-Unders
Deadlift @ 95/65 lbs
15 Double-Unders

# Pausing Overhead Squat
Build to a Heavy Single (3 Second Pause)

# "Double Jointed"
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

***Kilos: 43/29***

* The Overhead Squat is the focus of today's two part workout
* Looking for athletes to choose weights and variations that allows them to complete 3-4+ rounds today

* In the strength portion, athletes will build to a heavy pausing overhead squat out of the racks
* Athletes will pause for 3 seconds in the bottom position before standing
* Within the workout, there are no pauses
* Athletes can choose a lighter weight for ""Double Jointed"" that allows them to complete the 15 reps in 2 sets

* The deadlift is intended to be very light today
* Unless there is a big difference in weights between the overhead squat and deadlifts, let's try to use one barbell today

* Athletes can choose double under variation that allows them to complete the 30 reps in no more than 40 seconds
* Reduce Reps
* 40 Seconds of Practice
* 45 Single Unders (1.5x)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
PVC Pass Throughs [Click Here](
PVC Straight Leg Swings (15 Seconds Each Side) [Click Here](

Quick Single Unders
PVC Lat Stretch [Click Here](
PVC Overhead Squats

Higher Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

# TEACHING (12:00 – 20:00)
### Elbows Back
To set up for the double under, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. With the hands and elbows close to the body, we have better control of the slack and keep the rope as long as possible. The further the hands are from the body in any direction, the easier it becomes to trip. It is common here for the hands and elbows to move away from the middle of the body. Keep the elbows back and hands in front of the hips.

### Movement Prep
20 Seconds Single Unders
40 Seconds Double Under Practice

### Movement Subs
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Double Under Practice

## Elbows Back & In
Keeping the elbows close to the outside of the legs and tight to the center of the body can help improve the quality and efficiency of the deadlift. Keeping the hands tight to the outside of the legs means the elbows are also close and the arms are longer. When the arms are longer, athletes don't have to reach far down to the ground or stand up any more than they need to with the weight. This can help them maintain a more solid back position. Keeping the elbows back and close to the center of the body means athletes have better control of the load. Just like the cleans earlier in the week, don't let the weight get too forward on the body. Feel the steel.

### Movement Prep
Establish Hand Position
10 Empty Barbell Deadlifts

## Elbows Down
During the overhead squat, let's think of pointing the elbows down towards the ground. This position means that the shoulder are externally rotated and can better support the weight overhead in a safe position. When the elbows point towards the back of the room, it likely means the shoulders are rolled forward in a less than ideal position.

### Movement Prep
30 Seconds PVC Overhead Squats
5 Pausing Barbell Overhead Squats
5 Overhead Squats

# PAUSING OVERHEAD SQUAT (20:00 – 35:00)
* Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack
* A couple things to note logistically:
* Knowing athletes will probably be push jerking the weight from the back rack as it gets heavier, it may best to practice that from the beginning with the lighter weights
* As the weight increases, it is safer for athletes to drop the weight to the ground in front of them as opposed to returning it to the back rack
* Athletes can have their buddies on the rack keep them accountable for the 3 second pause by counting out loud

# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
5 Overhead Squats
10 Double Unders
5 Deadlifts
10 Double Unders

# STRATEGY + WOD (40:00 – 60:00)
* We can center all our efforts around the overhead squats today, as they are likely the most challenging movement
* Lets aim for 1-2 sets here throughout the workout
* **1 Set:** 15
* **2 Sets:** 8-7 or 9-6

* Approach these two movements in a way that allows you to complete the overhead squats in 1-2 sets
* It is better to break these up more in order to break the overhead squats up less
* These two movements are also much easier to break than the overhead squats
* Take one break on the rope and a few breaks on the bar as needed
* **Double Unders: **
* 1 Set: 30
* 2 Sets: 15-15 or 20-10
* **Deadlifts: **
* 2 Sets: 8-7 or 9-6
* 3 Sets: 5-5-5 or 6-5-4
*"After Party" workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days "After Party" workouts won't be included are Thursday and Sundays, as those are 'Rest Days' on the Competitive programs. On these days, we'll include optional cool downs that you can walk your class through as a group. *

## Single Arm Dumbbell Work
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

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