Squat vs. Deadlift

Iron Grip CrossFit – CrossFit

We overhead squat because it makes us better at everything else. Any athlete –even a world class athlete– in any sport who does not train the overhead squat, can improve their general athletic ability by making it a part of their program. Many physical therapists use it as a diagnostic tool. We use it as part of our prescription for forging elite fitness.


Warm-up (No Measure)

3 Rounds

10 wallballs

10 calorie row

10 Ring fallouts

Rd 1: Standing straddle stretch

Rd 2: Lax ball+band on shoulder/trap

Rd 3: T-spine twists


Single-arm overhead squat


Metcon (Time)

For time:

4-8-12-8-4 reps each:

Deadlift @ 115/85

Overhead squat @ 115/85
Rx+ = 135/95

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