Even Across The Board

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10 General Physical Skills:

Cardio, Stamina, Strength, Flexiblity, Power, Speed, Coordination, Agility, Balance, & Accuracy.

“CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.”

Of the 10, the biggest deficit I see is flexibility. There are few movements that make this more evident than when we do overhead squats. If there is already a mobility issue with your air squat, that deficit will be exponentially worse when supporting weight overhead.

So, 2 things will happen today: We’re going to practice overhead squats & we’re going to work on some mobility.

TODAY:

10AM SKILL: OVERHEAD SQUAT

then

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

OVERHEAD SQUATS 135#/95#

BOX JUMPS 30″/24#

11AM

Drunk “Chelsea”

Perform the following triplet every minute on the minute for 30 Minutes:

5 OVERHEAD SQUATS

10 DEFICIT PUSH UPS 45# PLATES/25# PLATES

15 SIT UPS

If you fail to complete the triplet within the minute, you’ll continue until you do so.       Time Cap: 30 Minutes