CrossFit Now – CrossFit
STRENGTH
Pausing OHS :10 (10 E2MOM x 1)
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
Pausing OHS :10 (10 E2MOM x 1)
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
Pausing OHS :10 (10 E2MOM x 1)
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
Pausing OHS :10 (10 E2MOM x 1)
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
Pausing OHS :10 (10 E2MOM x 1)
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
WOD
“Grimace” (Time)
“Grimace”
21-15-9:
Overhead Squats
Toes to Bar
Directly Into…
15-12-9
Thrusters
Pull Ups
20 min Time Cap
RX+-95/65#, Chest to Bar on 2nd
RX-95/65#
50-59-75/55#, Jumping Pull Ups, Hanging Knee Raises
60+-65/45#, RIng Rows, Sit ups
Basics-15-12-9/9-6-3 PVC/BB
SIt Ups, Ring Rows
DESCRIPTION
The first part of today’s workout will prime our positioning for the overhead squat
With a 10 second pause in the bottom, the goal is good mechanics over weight lifted
In the second part, we’ll complete all the overhead squats and toes to bar before immediately transitioning to the thrusters and chest to bar pull-ups
There is no rest between these two couplets
Your score is the total time it takes to complete both parts
We expect “Grimace” to take around 12-20 minutes to complete
BARBELL
Choose lighter loads that allow you to complete 25+ reps unbroken when fresh
If overhead squats are more challenging for you, it’s ok to use a different weight than the thruster or do back squats
GYMNASTICS
If you have 15+ unbroken reps at each movement , complete this as written
If you’re not there yet, consider reducing reps or modifying these stations
Athletes with no goals of competing can sub the chest to bar pull-ups for chin over bar
AFTER PARTY
Strength Stamina DL BP (No Measure)
Strength Stamina
5 Rounds Not For Time:
5 Deadlifts (75%)
5 Bench Press (75%)