Barn Burner
January 4, 2021
Grimace Masters
January 6, 2021

CrossFit Rome – CrossFit

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Paused Overhead Squats

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat

*Pause 10 Seconds in Bottom*

* Athletes will complete a 10 second pausing overhead squat every 2 minutes for 5 rounds

* The goal in the pause is to stay active with the upper body and lower body as we sit just below parallel

* With the long pauses, the weights here aren’t intended to be very light

* Athletes should start light and only build if the weight support good positioning

* Think of this as a positioning primer for the overhead squats to come in the workout

Grimace (Time)

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Directly Into…

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups
## 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

## 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

5 Rounds Not For Time:

5 Deadlifts (75%)

5 Bench Press (75%)

Warm-up

## 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)

# GENERAL WARM-UP #

## 2 Rounds

30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

30 Seconds PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)

30 Seconds PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)

30 Seconds PVC V-Ups [Video](https://youtu.be/-lvdWJC5b8M)

## Mobility ##

1:00 Pigeon Pose (each side)

1:00 Childs Pose

1:00 Squats Hold

# PRACTICE ROUND #

5 Air Squats

5 Sit-Ups

5 Air Squats

5 Single Arm Dumbbell Rows (each side)