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.
10AM SKILL: OVERHEAD SQUAT
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
OVERHEAD SQUATS 135#/95#
BOX JUMPS 30″/24#
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